Page 109 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Preheat the oven to 200°C (390°F).
● Place the previously washed cherry tomatoes, garlic gloves, sliced bell pepper and
onion on a baking tray. Add basil, oregano, or thyme leaves and the iodized salt.
● Roast for 20–30 minutes, until the tomatoes, bell pepper and onion are soft and the
garlic is caramelized. Allow it to cool slightly, then peel the tomatoes and the bell
pepper for people who have had metabolic bariatric surgery and are in the pureed,
soft, or solid phase.
● Blend the chickpeas with 2 roasted garlic cloves, sweet paprika, nutritional yeast and
lemon juice until smooth and creamy. If necessary, you can add milk or warm water to
obtain consistency.
● To poach the eggs, bring a pot of water to a boil and add 1 tablespoon of vinegar
(optional). Carefully add the eggs and cook until the whites are set and opaque
(about 3–4 minutes).
● Serve the chickpea purée on a plate, place the poached egg on top, and arrange the
roasted tomatoes on the side. Drizzle with the roasting juices before serving.

Nutritional Analysis
Fonte: Tabela portuguesa da Composição Nutricional dos Alimentos do Instituto
Nacional de Saúde Doutor Ricardo Jorge
Total
weight Carbohy-
Ingredient Kcal Protein Fat Sugars Iron Calcium Fiber
used in drate
recipe (g)
Poached 110 165 14.3 11.99 0 0 2.31 46.2 0
egg
Raw red 80 21.6 1.28 0.48 2.16 2 0.48 7.2 1.6
bell pepper
Raw 130 39 1.3 1.04 5.2 5.2 0.39 11.05 2.08
tomatoes
Raw garlic 12.00 8.64 0.46 0.07 1.36 0.16 0.10 2.04 0.36
Raw onion 100.00 20.00 0.90 0.20 3.10 2.20 0.50 31.00 1.10
Fresh lemon 10.00 2.50 0.03 0.00 0.15 0.15 0.02 0.70 0.00
juice
Cooked 150.00 10.20 3.15 22.65 178.50 0.90 3.15 69.00 9.30
chickpeas
Nutritional 3.00 11.25 1.50 0.09 0.94 0.00 0.18 1.08 0.56
yeast*
Total 595,00 446.49 29.97 17.03 35.55 10.61 7.13 168.27 14.44

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