Page 37 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Lightly coat a small pot with olive oil a small amount of oil until just set.
spray. ● Transfer the stew to a serving dish and
● Add fava beans and sauté over low heat place the egg on top.
for 1 to 2 minutes. ● Turmeric is gently heated in oil to
● Add garlic, turmeric, and black pepper; release antioxidants and aroma.
cook for 2 minutes.
● Add stock and a small amount of salt. ● Dill is added at the end to preserve
● Increase heat until boiling, then reduce flavour and colour.
to low heat. ● If you prefer, you can use the same
● Cover the pot and simmer for 45 to 60 amount of water plus one meat extract
minutes until fully cooked. tablet instead of stock.
● Add dried dill during the final minutes ● If you prefer, you can use 100g of fresh
of cooking. dill (cleaned and chopped) instead of
● In a separate pan, lightly fry the egg in dried dill.

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- Carbo- Sug-
Iron
Ingredient used in Kcal tein Fat hydrate ars (mg) Calcium Fiber
(g)
(mg)
(g)
recipe (g) (g) (g)
(g)
Raw green fava 150 72 7.65 1.2 8.4 1.35 1.2 27 8.1
beans (Broad
beans)
Whole Egg 50 71 6.1 5.1 - - 0.75 23
Garlic 5 4 0.19 0.02 0.99 0.03 0.05 5 0.1
Olive oil 5 45 0 5 - - 0 0 0
Free fat Chicken 100 36 2.52 1.2 3.5 1.5 0.2 187 0
broth
Chopped fresh dill 20 16 1.24 0.27 3.46 0 3.02 111 0.8
Salt 5
Black pepper 1 2.5 0.1 - 0.6 - 0.1 4.4 0.3
Total 246.5 17.8 12.79 16.95 2.88 5.32 352.4 9.3

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