Page 39 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Wash the bell peppers and cut the top portion. Remove the seeds to create a hollow
cavity.
2. Heat a pan with olive oil, sauté onion and ginger-garlic paste for 1–2 minutes.
3. Add spinach, mashed chickpeas, and crumbled paneer.
4. Mix in turmeric, cumin powder, black pepper, and salt. Cook for 2–3 minutes.
5. Turn off the heat and add lemon juice.
6. Stuff the prepared mixture into the hollow bell peppers.
7. Place them in a covered pan or oven and cook for 10–12 minutes until peppers soften.
8. Serve warm as a protein-rich bariatric meal or snack.

Nutritional analysis

Calories Protein Carbohy- Fiber Calcium Iron Sugar
Ingredient Quantity Fat (g)
(kcal) (g) drate (g) (g) (mg) (mg) (g)
2 medium
Bell Peppers (~200 g) 60 2.0 12.0 0.6 4.0 20 0.8 5

Low-fat 100 g 145 18.0 3.0 7.0 0 220 0.3 2.5
Paneer
Boiled ¼ cup
Nutritional Facts Chickpeas (~40 g) 66 3.5 11.0 1.0 2.5 20 1.1 1
per serving (1 stuffed pepper) 2 tbsp
Spinach 4 0.5 0.6 0.1 0.3 30 0.5 0.1
● Calories: 160 kcal (~15 g)
● Protein: 10.5 g 1 tbsp
Onion 6 0.2 1.4 0 0.3 10 0.1 0.3
● Carbohydrate: 12 g (~15 g)
Of which sugar: 3.45 g Fat: 7 g 1
● Fiber: 3 g Olive Oil teaspoon 45 0 0 5.0 0 0 0 0
(~5 g)
● Calcium: 150 mg Total
● Iron: 1.4 mg (Whole — 326 24.2 g 28.0 g 13.7 g 7.1 g 300 mg 2.8 7.1 g
kcal
mg
Recipe)

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