Page 171 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Boil the tarwi that has been previously soaked.
● Once ready, mash the tarwi until a dough-like consistency is obtained.
● In a pan, prepare a dressing with onion, garlic, and bell pepper.
● Mix the tarwi with the dressing, carrot, and spinach.
● Add the egg until a moldable mixture is achieved.
● Cut the cheese into 4 pieces.
● Form small croquettes, placing one piece of cheese as filling in each one.
● Fry in a pan with a minimal amount of oil over low heat, or alternatively bake at 180 °C
(350 °F) for 20–25 minutes.

Nutritional Analysis

Total
weight Carbo-
Ingredient used in Kcal Protein Fat hydrate Sugars Iron Calcium Fiber
recipe (g) (g) (g) (g) (mg) (mg) (g)
(g)
Cooked Tarwi 150 210 17.4 12.9 14.3 0 2.1 45 4.2
Egg 50 74 6.4 5 0 0 1.52 22 0
Carrot 30 6 0.3 0.1 2.3 0 0.09 15 1.2
White onion 30 7 0.3 0 2.2 0 0.06 30 0.4
Garlic 5 6 0.3 0 1.5 0 0.09 5 0.1

Spinach 10 3 0.5 0.1 0.5 0 2.13 3 0.3
Pepper 15 4 0.2 0.2 0.7 0 0.05 2 0.1
Fresh Cheese 50 133 8.6 10.1 1 0 0.07 553 0
Olive Oil 5 44 0 5 0 0 0 0 0
TOTAL 487 34 33.4 22.5 0 6.11 675 6.3

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