Page 23 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Soak raw rice, lentils, and raisins sepa- ● Combine grated onion with ground
rately for several hours. meat, salt, black pepper, turmeric, and
● Cook lentils in water over medium heat garlic powder. Mix thoroughly until
until fully tender. Drain and set aside. uniform.
● Cook rice to a pot with a few cups of ● Form small meatballs, smaller than a
water and salt, and place it over heat. walnut.
After the rice comes to a boil and ● Place meatballs in a non-stick pan with
foams, strain it with lukewarm water a small amount of water and saffron
(the rice should be cooked to a point infusion. Cook over low heat, turning
gently until evenly cooked. When water
where, when squeezed between your evaporates, add a small amount of olive
thumb and forefinger, the edges are oil and lightly brown the meatballs.
soft and the center is still slightly firm/ ● In a non-stick pot, add oil or butter and
uncooked). arrange desired base layer if required.
● Drain soaked raisins and sauté briefly Layer rice and lentils alternately. Cover
with a small amount of butter, saffron, and cook over low heat.
and cinnamon until slightly plump and ● Cover with a lid and cook for 45 to 55
glossy. minutes until fully steamed.
● Finely grate onions and squeeze out ● Serve topped with meatballs and
excess liquid. sautéed raisins.

Nutritional Analysis
The nutrient analysis for our recipes has been meticulously conducted using the Nutri-
tionist IV software, specifically modified for Iranian foods.
Total Carbohy-
Iron
Ingredient weight Kcal Protein Fat drate Sugars (mg) Calcium Fiber
(g)
(g)
(g)
(mg)
(g)
(g) (g)
Lean ground beef
(Raw) 300 381 31.8 10.2 - - 1.8 15 -
White Rice (Raw) 180 625 12.1 0.7 140.6 0 1.1 23.4 3.8
Green Lentils
(Cooked) 200 232 18.04 0.76 40.26 3.6 6.66 38 15.8
White Onions (Raw) 200 40 1.8 0.4 6.2 4.4 1.0 62.0 2.6
Black Raisins 28 51 0.6 0.1 13.5 10.1 1 9 0.7
Garlic (Raw) 5 7 0.33 0.03 1.65 0.05 0.2 8 0.11
Olive oil 15 135 - 15 - - - - -
Butter 10 74.13 0.06 8.3 0.06 - - 1.3 -
Turmeric 2 6 0.2 0.2 0.1 1.3 - - -
Ground Cinnamon 2 6 0.08 0.06 1.11 1.11 0.76 24.6 0.49
salt 2 - - - - - - - -
Black pepper 1 2.5 0.1 - 0.6 - 0.1 4.4 0.3
Total 945 1559.63 65.11 35.75 204.08 20.56 12.62 175.7 23.8

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