Page 35 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Sort and wash the chickpeas thoroughly.
● Soak chickpeas in cold water for 12 to 24 hours, changing the water every hour to
reduce bloating.
● Cook chickpeas in fresh water for 20 to 30 minutes until fully soft.
● Cook rice separately in water until fully cooked.
● Clean, wash, and finely chop the soup vegetables, which includes parsley, leeks, spinach
leaves, and Chard leaves.
● In a large pot, after 30 minutes, when the chopped vegetables are cooked, add gradually
the yogurt to the pot while stirring the soup simultaneously to mix the ingredients.
● Combine doogh and chopped vegetables and cook over medium heat.
● Taste the doogh before adding salt, as it may already be salty.
● Add cooked chickpeas and rice to the pot.
● Stir continuously to prevent curdling.
● Add salt and black pepper approximately 30 minutes before completion.
● If using egg, beat it well with the doogh before heating to prevent curdling.
● Continue stirring constantly until the soup reaches a gentle boil.
● Garnish with fried onion, garlic, and dried mint before serving.
● If the soup is too thick, add additional doogh.
Nutritional Analysis

The nutrient analysis for our recipes has been meticulously conducted using the Nutri-
tionist IV software, specifically modified for Iranian foods.
Total
weight Pro- Fat Carbohy- Sug- Iron Calcium Fiber
Ingredient used in Kcal tein drate ars
recipe (g) (g) (g) (g) (mg) (mg) (g)
(g)
Doogh 1000 500 21 25 46 45.8 0 0.62 -
Cooked chickpeas 100 112 5.5 1.5 18.25 0 2.15 44.75 1.8
White Rice, 60 208 2.4 0.2 46.8 0 0.4 7.8 1.2
uncooked
Whole Egg 50 71 6.1 5.1 - - 0.75 23
leeks 100 61 1.5 0.3 14 3.9 - - 1.8
Spinach leaves 100 35 3 0.5 6 - 2.5 40 -
Parsley 100 40 3 1 6 1 10 140 3
Chard leaves 100 19 1.8 0.2 3.7 - 1.8 51 1.6
salt 5 - - - - - - - -
Black pepper 1 2.5 0.1 - 0.6 - 0.1 4.4 0.3
Total 1616 1048.5 44.4 33.8 141.35 50.7 17.7 311.57 9.7

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