405 views

Download

General • Easy

Creamy Pumpkin and Pea Soup

1 / Portion

Contains allergens

Pumpkin Onion Peas Legumes Parsley Celery Mugwort-Celery-Spice Syndrome Carrot Sunflower seeds Garlic Olive Paprika

Ingredients - 9

Download Ingredients - PDF Download Ingredients - PDF with images

Pumpkin

kcal: 81.3

210 x Gram

(1 g)

Protein 2.73g Fat 0.63g Carbohydrates 16.17g

Pumpkin

Nutrients

Ash 0.8 g

Beta-carotene 3100 µg

Calcium 26 mg

Carbohydrate 7.7 g

Cholesterol 1 mg

Copper 0.13 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.14 g

Fatty saturated 0.07 g

Fiber 2.8 g

Folate 16 µg

Iron 0.8 mg

KJ 142 kJ

Kcal 34 kcal

Lutein + zeaxanthin 1500 mg

Magnesium 14 mg

Manganese 0.13 mg

Omega 3 0.03 g

Omega 6 0.01 g

Phosphorus 44 mg

Potassium 280 mg

Protein 1.3 g

Sodium 1 mg

Sugar 2.76 g

Vitamin A 426 µg

Vitamin B6 (Pyridoxine) 0.11 mg

Vitamin C (Ascorbic acid) 12 mg

Vitamin E 1.06 mg

Vitamin K 1.1 µg

Water 91.6 g

Zinc 0.32 mg

Pumpkin

Leek

kcal: 48

1 x Piece

(140 g)

Protein 3.08g Fat 0.42g Carbohydrates 7.98g

Leek

Nutrients

Ash 1.3 g

Beta-carotene 1760 µg

Calcium 48 mg

Carbohydrate 5.7 g

Chloride 25 mg

Cholesterol 1 mg

Copper 0.13 mg

Fat 0.3 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.04 g

Fiber 2.7 g

Fiber insoluble 1.9 g

Fiber soluble 0.8 g

Folate 52 µg

Fructose 1.2 g

Glicemyc Index 30 µg

Glucose 0.8 g

Glutamic acid 0.2 g

Iron 1.1 mg

KJ 131 kJ

Kcal 31 kcal

Lutein + zeaxanthin 1730 mg

Magnesium 11 mg

Manganese 0.18 mg

Omega 3 0.01 g

Omega 6 0.09 g

Phosphorus 52 mg

Potassium 248 mg

Protein 2.2 g

Salt 0.02 g

Selenium 0.6 µg

Sodium 6 mg

Sucrose 0.5 g

Sugar 2.5 g

Vitamin A 148 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 0.59 mg

Vitamin B5 (Pantothenic acid) 0.15 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 52 µg

Vitamin C (Ascorbic acid) 20.2 mg

Vitamin E 0.52 mg

Vitamin K 47 µg

Water 88 g

Zinc 0.69 mg

Leek

Dry Pea Seeds

kcal: 153.4

3 x Tablespoon

(14.67 g)

Protein 10.47g Fat 0.62g Carbohydrates 26.49g

Dry Pea Seeds

Nutrients

Carbohydrate 60.2 g

Fat 1.4 g

Fiber 15 g

Protein 23.8 g

Dry Pea Seeds

Parsley Root

kcal: 22.8

0.5 x Piece

(80 g)

Protein 1.04g Fat 0.2g Carbohydrates 4.2g

Parsley Root

Nutrients

Ash 1.2 g

Calcium 43 mg

Carbohydrate 10.5 g

Chlorine 80 mg

Cholesterol 1 mg

Copper 0.14 mg

Fat 0.5 g

Fatty monounsaturated 0.03 g

Fatty polyunsaturated 0.27 g

Fatty saturated 0.06 g

Fatty trans 1 g

Fiber 4.9 g

Fiber insoluble 3.7 g

Fiber soluble 1.2 g

Folate 86 µg

Fructose 0.5 g

Glucose 0.6 g

Iron 1.1 mg

KJ 230 kJ

Kcal 55 kcal

Magnesium 27 mg

Manganese 0.58 mg

Omega 3 0.02 g

Omega 6 0.25 g

Phosphorus 77 mg

Potassium 399 mg

Protein 2.6 g

Salt 0.12 g

Selenium 1.2 µg

Sodium 49 mg

Starch 3.5 g

Sucrose 4.8 g

Sugar 4.9 g

Vitamin A 5 µg

Vitamin B1 (Thiamin) 0.1 mg

Vitamin B2 (Riboflavin) 0.09 mg

Vitamin B3 (Niacin) 2 mg

Vitamin B6 (Pyridoxine) 0.23 mg

Vitamin C (Ascorbic acid) 45 mg

Vitamin E 2.01 mg

Vitamin K 22.5 µg

Water 83.5 g

Zinc 0.6 mg

Parsley Root

Carrot

kcal: 10.2

0.5 x Piece

(50 g)

Protein 0.25g Fat 0.05g Carbohydrates 2.18g

Carrot

Nutrients

Alpha Linolenic Acid 0 g

Ash 1.1 g

Beta-Glucan 1 g

Beta-sitosterol 8 mg

Boron 0.2 mg

Calcium 36 mg

Carbohydrate 8.7 g

Carotene Beta 8285 mg

Chloride 60 mg

Cholesterol 1 mg

Citric acid 0.05 mg

Copper 0.1 mg

Fat 0.2 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 3.6 g

Fiber insoluble 1.8 g

Fiber soluble 1.8 g

Folate 19 µg

Fructose 0.9 g

Glicemyc Index 39 µg

Glucose 0.9 g

Insoluble fiber 2.4 g

Iodine 0.7 µg

Iron 0.5 mg

KJ 172 kJ

Kcal 41 kcal

Linoleic Acid 0.12 g

Lutein + zeaxanthin 256 mg

Lycopene 0.1 µg

Magnesium 16 mg

Malic acid 0.1 g

Manganese 0.19 mg

Nitrogen 0.02 g

Oleic Acid 0.01 g

Omega 3 0 g

Omega 6 0.12 g

Oxalic acid 50 mg

Palmitic Acid 0.03 g

Phosphorus 32 mg

Phytosterols 12 mg

Potassium 282 mg

Protein 1 g

Quinic acid 0.01 g

Salt 0.2 g

Selenium 0.1 µg

Sodium 82 mg

Soluble fiber 1.2 g

Starch 1.4 g

Stearic Acid 0.01 g

Sucrose 2 g

Sugar 4.7 g

Sugar Alcohols 1 g

Total Carbohydrates 9.6 g

Total Fat 0.24 g

Total Protein 0.93 g

Total sugar alcohols 1 g

Vitamin A 1656 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.45 mg

Vitamin B4 (Choline) 8.8 mg

Vitamin B5 (Pantothenic acid) 0.27 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.6 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 3.4 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.51 mg

Vitamin K 13.2 µg

Water 87.2 g

Zinc 0.34 mg

Carrot

Sunflower Seeds (Shelled)

kcal: 117.9

2 x Tablespoon

(10 g)

Protein 4.88g Fat 8.74g Carbohydrates 4.92g

Sunflower Seeds (Shelled)

Nutrients

Arginine 2.5 g

Ash 3.2 g

Beta-sitosterol 180 mg

Calcium 131 mg

Carbohydrate 24.6 g

Cholesterol 1 mg

Copper 1.87 mg

Fat 43.7 g

Fatty monounsaturated 8.35 g

Fatty polyunsaturated 28.82 g

Fatty saturated 4.42 g

Fiber 6 g

Fiber insoluble 4.8 g

Fiber soluble 1.2 g

Folate 227 µg

Glutamic acid 4.2 g

Iron 4.2 mg

Kcal 584 kcal

Linoleic Acid 28.7 g

Magnesium 359 mg

Manganese 2.61 mg

Oleic Acid 8.3 g

Omega 6 28.7 g

Phosphorus 784 mg

Phytosterols 280 mg

Potassium 793 mg

Protein 24.4 g

Selenium 53 µg

Sodium 3 mg

Sucrose 1.7 g

Sugar 2.6 g

Tocopherol gamma 20 mg

Vitamin A 5 µg

Vitamin B1 (Thiamin) 1.32 mg

Vitamin B2 (Riboflavin) 0.26 mg

Vitamin B3 (Niacin) 6.97 mg

Vitamin B6 (Pyridoxine) 0.6 mg

Vitamin B9 (Folate) 227 µg

Vitamin E 27.81 mg

Vitamin K 2.7 µg

Water 4.5 g

Zinc 2.69 mg

Sunflower Seeds (Shelled)

Garlic

kcal: 16.1

2 x Tooth

(5 g)

Protein 0.64g Fat 0.05g Carbohydrates 3.26g

Garlic

Nutrients

Arginine 0.6 g

Ash 1.5 g

Calcium 181 mg

Carbohydrate 32.6 g

Cholesterol 1 mg

Copper 0.26 mg

Fat 0.5 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.25 g

Fatty saturated 0.09 g

Fatty trans 1 g

Fiber 4.1 g

Fiber insoluble 3.3 g

Fiber soluble 0.8 g

Fructose 0.4 g

Glicemyc Index 30 µg

Glucose 0.3 g

Glutamic acid 1.5 g

Inulin 12 g

Iron 1.7 mg

KJ 623 kJ

Kcal 149 kcal

Lysine 0.3 g

Magnesium 25 mg

Manganese 1.67 mg

Omega 3 0.02 g

Omega 6 0.24 g

Phosphorus 153 mg

Potassium 400 mg

Protein 6.4 g

Salt 0.04 g

Selenium 14.2 µg

Sodium 17 mg

Starch 30.9 g

Sucrose 0.6 g

Sugar 1 g

Sulfur 60 mg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.11 mg

Vitamin B3 (Niacin) 0.7 mg

Vitamin B5 (Pantothenic acid) 0.59 mg

Vitamin B6 (Pyridoxine) 1.23 mg

Vitamin B7 (Biotin) 0.02 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 31 mg

Vitamin D 1 µg

Vitamin E 0.01 mg

Vitamin K 0.5 µg

Water 58.6 g

Zinc 1 mg

Garlic

Olive Oil

kcal: 90.1

1 x Tablespoon

(10 g)

Protein 0.1g Fat 9.96g Carbohydrates 0.02g

Olive Oil

Nutrients

Alpha Linolenic Acid 0.76 g

Beta-sitosterol 143 mg

Calcium 1 mg

Carbohydrate 0.2 g

Cholesterol 1 mg

Copper 0.07 mg

Fat 99.6 g

Fatty monounsaturated 70.12 g

Fatty polyunsaturated 10.61 g

Fatty saturated 14.86 g

Fatty trans 1 g

Fiber 1 g

Iron 0.4 mg

KJ 3700 kJ

Kcal 884 kcal

Linoleic Acid 9.77 g

Magnesium 1 mg

Oleic Acid 70 g

Omega 3 0.76 g

Omega 6 9.77 g

Palmitic Acid 13.5 g

Phosphorus 1 mg

Phytosterols 220 mg

Potassium 1 mg

Protein 1 g

Salt 0.1 g

Sodium 1 mg

Stearic Acid 2.3 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 11.95 mg

Vitamin K 60.2 µg

Water 0.1 g

Zinc 0.06 mg

Olive Oil

Ground Sweet Paprika

kcal: 4.3

2 x Tablespoon

(7 g)

Protein 0.14g Fat 0.04g Carbohydrates 0.84g

Ground Sweet Paprika

Nutrients

Ash 0.2 g

Beta-carotene 18000 µg

Calcium 7 mg

Carbohydrate 6.03 g

Chlorine 10 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.3 g

Fiber 2.1 g

Iron 0.43 mg

KJ 117 kJ

Kcal 28 kcal

Lutein + zeaxanthin 740 mg

Magnesium 12 mg

Manganese 0.08 mg

Phosphorus 26 mg

Potassium 211 mg

Protein 0.99 g

Selenium 0.1 µg

Sodium 4 mg

Sugar 4.2 g

Vitamin A 3131 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.08 mg

Vitamin B3 (Niacin) 0.97 mg

Vitamin B6 (Pyridoxine) 0.29 mg

Vitamin C (Ascorbic acid) 127.7 mg

Vitamin E 1.58 mg

Vitamin K 4.9 µg

Water 89.5 g

Zinc 0.25 mg

Ground Sweet Paprika

544 kcal

Protein 23.33g

Fat 20.71g

Carbs 66.06g

Fiber 0g

Recipe preparation steps

Soak Peas in a Bowl of Water.

Vegetable Frying Seasoning

Cook peas (water to peas ratio - 2:1). Add peas to the pot with steamed vegetables.

Add diced pumpkin, sweet pepper, and 1 cup of water. Cook for about 15-20 minutes.

Mix Vegetables and Season to Taste.

Roast Sunflower Seeds in a Dry Pan.

Add the kernels to the soup just before serving.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alpha Linolenic Acid	0.08 g	0.08 g
Arginine	0.56 g	0.56 g
Ash	5.08 g	5.08 g
Beta-Glucan	0.25 g	0.25 g
Beta-carotene	11494 µg	11494 µg
Beta-sitosterol	52.3 mg	52.3 mg
Boron	0.05 mg	0.05 mg
Calcium	193.38 mg	193.38 mg
Carbohydrate	66.06 g	66.06 g
Carotene Beta	2071.25 mg	2071.25 mg
Chloride	50 mg	50 mg
Chlorine	33.4 mg	33.4 mg
Cholesterol	4.69 mg	4.69 mg
Citric acid	0.01 mg	0.01 mg
Copper	0.96 mg	0.96 mg
Fat	20.71 g	20.71 g
Fatty monounsaturated	8.86 g	8.86 g
Fatty polyunsaturated	7.42 g	7.42 g
Fatty saturated	2.62 g	2.62 g
Fatty trans	0.85 g	0.85 g
Fiber	21.12 g	21.12 g
Fiber insoluble	5.88 g	5.88 g
Fiber soluble	2.37 g	2.37 g
Folate	190.95 µg	190.95 µg
Fructose	2.15 g	2.15 g
Glicemyc Index	54.75 µg	54.75 µg
Glucose	1.62 g	1.62 g
Glutamic acid	1.27 g	1.27 g
Insoluble fiber	0.6 g	0.6 g
Inulin	1.2 g	1.2 g
Iodine	0.18 µg	0.18 µg
Iron	4.9 mg	4.9 mg
Linoleic Acid	6.75 g	6.75 g
Lutein + zeaxanthin	5739.6 mg	5739.6 mg
Lycopene	0.03 µg	0.03 µg
Lysine	0.03 g	0.03 g
Magnesium	135.68 mg	135.68 mg
Malic acid	0.03 g	0.03 g
Manganese	1.49 mg	1.49 mg
Nitrogen	0.01 g	0.01 g
Oleic Acid	8.66 g	8.66 g
Omega 3	0.16 g	0.16 g
Omega 6	7.03 g	7.03 g
Oxalic acid	12.5 mg	12.5 mg
Palmitic Acid	1.36 g	1.36 g
Phosphorus	379.84 mg	379.84 mg
Phytosterols	81 mg	81 mg
Potassium	1393.54 mg	1393.54 mg
Protein	23.33 g	23.33 g
Quinic acid	0 g	0 g
Salt	0.13 g	0.13 g
Selenium	13.38 µg	13.38 µg
Sodium	53.56 mg	53.56 mg
Soluble fiber	0.3 g	0.3 g
Starch	4.84 g	4.84 g
Stearic Acid	0.23 g	0.23 g
Sucrose	3.52 g	3.52 g
Sugar	13.75 g	13.75 g
Sugar Alcohols	0.25 g	0.25 g
Sulfur	6 mg	6 mg
Tocopherol gamma	4 mg	4 mg
Total Carbohydrates	2.4 g	2.4 g
Total Fat	0.06 g	0.06 g
Total Protein	0.23 g	0.23 g
Total sugar alcohols	0.25 g	0.25 g
Vitamin A	1957.24 µg	1957.24 µg
Vitamin B1 (Thiamin)	0.59 mg	0.59 mg
Vitamin B12 (Cobalamin)	0.1 µg	0.1 µg
Vitamin B2 (Riboflavin)	0.29 mg	0.29 mg
Vitamin B3 (Niacin)	3.44 mg	3.44 mg
Vitamin B4 (Choline)	2.2 mg	2.2 mg
Vitamin B5 (Pantothenic acid)	0.34 mg	0.34 mg
Vitamin B6 (Pyridoxine)	1.02 mg	1.02 mg
Vitamin B7 (Biotin)	0.15 mg	0.15 mg
Vitamin B9 (Folate)	123.35 µg	123.35 µg
Vitamin C (Ascorbic acid)	93.41 mg	93.41 mg
Vitamin D	0.45 µg	0.45 µg
Vitamin D3	0.25 µg	0.25 µg
Vitamin E	10.87 mg	10.87 mg
Vitamin K	87.71 µg	87.71 µg
Water	390.06 g	390.06 g
Zinc	2.66 mg	2.66 mg