Page 141 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
1. Finely dice the onion (fine brunoise) and combine it with 120 g lean ground beef,
5 g black pepper, and 2 g salt. Knead thoroughly until a homogeneous texture is
obtained, then shape into small chickpea-sized meatballs.
2. Boil 200 g green lentils in 800 mL water for approximately 20 minutes (or until
tender), skimming off any foam formed on the surface.
3. Add 200 g of canned chickpeas (thoroughly drained and rinsed) to the pot with the
green lentils.
4. Lightly sear the prepared meatballs in a preheated pan (150–170°C) and then add
them to the pot.
5. In a separate bowl, whisk 500 g strained yogurt and 1 egg (60 g) until smooth.
Lower the heat of the soup to approximately 85°C, then gradually temper the yogurt
mixture by slowly adding one ladle of hot liquid while continuously whisking to
equalize the temperature.
6. Slowly incorporate the tempered mixture into the pot while stirring continuously to
prevent protein denaturation and curdling.
7. Optionally, heat 5 g olive oil with 5 g dried mint at approximately 120°C for a short
time to release aromatic compounds, then drizzle over the soup before serving. The
soup is ready to serve.

Nutritional Analysis
Source: System (BeBiS 9) database software programme
Total
weight Protein Fat Carbo- Sugars Iron Calcium Fiber
Ingredient used in Kcal (g) (g) hydrate (g) (mg) (mg) (g)
recipe (g)
(g)
Lean ground 120 248.9 24.6 0.1 - 2.7 7.2 -
beef (raw) 16.8
Onion (raw) 50 13.9 0.6 0.1 2.5 2.5 0.1 11 0.7
Strained 500 417.1 21.8 18.5 18.5 0.2 800 -
yogurt 26.7
Boiled
chickpeas 200 238.5 17.9 3.1 33.6 2.4 5.5 98 19.7
Green lentils
(dried) 200 618.1 47 2.8 98.6 4.9 15 142 21.2
Egg 60 85.9 7.6 5.7 0.4 0.4 1.1 33.6 -
Salt 2 - - - - - - 5 -
Black pepper 5 14.2 0.5 0.1 2.6 - 0.5 21.5 -
Dried mint 5 2.2 0.2 0.5 0.2 0.5 0.4 10.5 0.1
Olive oil 5 44.2 - 5 - - - - -
Total 1197 1683 120.2 58 156.5 29.2 25.5 1123.8 41.7

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