Page 29 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
1. Preheat a large non-stick frying pan over medium heat.
2. In a bowl, combine mince, garlic, onion powder, parsley, cumin, paprika, sumac,
cinnamon, salt and pepper.
3. Mix gently until just combined. Do not overmix.
4. Shape into 12 equal meatballs.
5. Add olive oil to pan and cook meatballs for 6–8 minutes, turning carefully, until
browned.
6. Drain and rinse chickpeas thoroughly under running water for approximately 10
seconds.
7. Add crushed tomatoes, chickpeas and additional spices.
8. Bring to a gentle simmer.
9. Reduce heat and cook uncovered for 15 minutes at approximately 180°C (350°F
stovetop simmer).
10. Stir in spinach and cook 2–3 minutes until wilted.
11. Taste sauce and adjust seasoning if required before serving. Ensure meatballs reach
an internal temperature of 75°C (167°F) before serving.
12. Serve warm with yogurt and lemon wedge.
Nutritional Analysis
Australian Food Composition Database (AUSNUT/NUTTAB) and USDA Food Data Central, based on raw
ingredient weights as listed.
Total Carbohy-
Ingredient Weight in Kcal Protein Fat drate Sugars Iron Calcium Fiber
Recipe (g) (g) (g) (mg) (mg) (g)
(g) (g)
Extra lean beef mince, 500 655 102 25 0 0 12.5 55 0
5% fat, raw
Garlic, raw 6 8.94 0.38 0.03 1.98 0.06 0.10 10.86 0.13
Onion powder 4 13.64 0.42 0.04 3.16 1.54 0.10 15.36 0.61
Parsley, fresh 10 3.6 0.30 0.08 0.63 0.09 0.62 13.80 0.33
Cumin, ground 2 7.5 0.36 0.45 0.88 0.05 1.33 18.62 0.21
Paprika 2 5.64 0.28 0.26 1.08 0.21 0.42 4.58 0.70
Sumac, ground 2 6.08 0.09 0.14 1.42 0.00 0.10 7.20 0.68
Cinnamon, ground 0.5 1.24 0.02 0.01 0.41 0.01 0.04 5.01 0.27
Black Pepper 0.5 1.26 0.05 | 0.02 0.32 0.00 0.05 2.21 0.13
Fine sea salt 4.5 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Olive oil 4.5 40 0.00 4.5 0.00 0.00 0.00 0.00 0.00
Crushed tomatoes, 400 128 6.4 0.80 28 16 3.2 72 6.8
canned
Chickpeas, canned, 240 288 15.12 4.56 45.12 2.16 3.36 117.60 10.56
drained
Spinach, raw 60 13.80 1.74 0.24 2.16 0.24 1.62 59.40 1.32
Low-fat natural yogurt 120 75.60 6.30 1.86 8.45 8.45 0.06 219.60 0.00
(plain), to serve
Total 1356.0 1248.3 133.46 37.99 93.61 28.81 23.50 601.24 21.74

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