Page 99 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Preheat the oven to 180ºC. Lightly grease a baking tray with flour.
2. Dough: Mix the drained chickpeas, flour, whey protein and olive oil in a blender
until it forms a smooth and uniform dough. Place the dough in the pan and bake
for 15 minutes, until golden and a crust forms.
3. Filling: Mix egg, milk, ricotta, garlic and salt in a bowl until you get a homogeneous
mixture. Place this mixture on top of the pre-cooked dough in the pan. Place back
in the oven for another 30 minutes.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Chickpeas 400 656 35.48 10.40 109.60 - 11.6 196 19.6
Oat flour 30 115.20 4.80 1.89 20.10 0.47 1.26 15.6 2.94
Whey protein 34 173.34 30.60 5.66 - - - - -
Canola oil 17 153 - 17 - - - - -
Egg 55 85.25 6.92 5.84 0.62 - 0.65 27.5 -
Skimmed
milk 25 89.66 8.67 0.22 13.25 - - 33.5 -
Ricotta 51 88.74 5.76 9.63 1.56 - 0.19 105.57 -
Leek 20 12.20 0.30 0.06 2.84 - 0.42 11.8 0.5
Salt 12 - - - - - - - -
TOTAL 644 1373.39 92.53 50.7 147.97 0.47 14.12 389.97 23.04

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