Page 121 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Heat 1 tablespoon olive oil (15 g) in a large pot over medium heat.
● Chop the onion into large pieces. Add to the pot. Cook for 3 to 4 minutes until
translucent.
● Peel and chop the carrots and butternut squash into large chunks. Add to thepot.
Cook for 5 minutes to release the flavours.
● Rinse the dried red lentils under cold water. Add them to the pot.
● Dissolve the stock cubes in 1.2 litres boiling water. Pour into the pot until the
vegetables are just covered. Stir well.
● Reduce the heat. Simmer gently for 20 minutes. Cook until the vegetables and lentils
are very soft.

Nutritional Analysis

Total
weight Carbohy-
Ingredient used in Kcal Protein Fat drate Sugars Iron Calcium Fiber
(g)
(mg)
(g)
(g)
(g)
(mg)
recipe (g)
(g)
Butternut squash 1000 450 10 1 120 20 4 480 20
Carrots 300 120 3 1 28 14 1 90 8
Yellow onion 150 60 2 0 14 6 0.3 35 3
Red lentils (dry) 80 280 20 1 48 2 5 40 9

Olive oil 15 135 0 15 0 0 0 0 0

Light cream 30 60 1 5 2 2 0 30 0

Pumpkin seeds 20 110 6 9 4 0 2 10 1

Parsley 10 5 0.5 0 1 0 0.3 15 0.5
Total 1605 1220 42.5 32 217 44 12.6 700 41.5

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