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General • Easy

Light Pumpkin and Pea Cream Soup

1 / Portion

Contains allergens

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

Ingredients - 9

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Pumpkin

kcal: 42.6

110 x Gram

(1 g)

Protein 1.43g Fat 0.33g Carbohydrates 8.47g

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: 24

0.5 x Piece

(140 g)

Protein 1.54g Fat 0.21g Carbohydrates 3.99g

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

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

Dry Pea Seeds

kcal: 76.7

1.5 x Tablespoon

(14.67 g)

Protein 5.24g Fat 0.31g Carbohydrates 13.24g

Dry Pea Seeds

Nutrients

Carbohydrate 60.2 g

Fat 1.4 g

Fiber 15 g

Protein 23.8 g

Dry Pea Seeds

Sunflower Seeds (Shelled)

kcal: 58.9

1 x Tablespoon

(10 g)

Protein 2.44g Fat 4.37g Carbohydrates 2.46g

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)

Olive Oil

kcal: 45.1

0.5 x Tablespoon

(10 g)

Protein 0.05g Fat 4.98g Carbohydrates 0.01g

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

Garlic

kcal: 8.1

1 x Tooth

(5 g)

Protein 0.32g Fat 0.03g Carbohydrates 1.63g

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

Ground Sweet Paprika

kcal: 2.1

1 x Tablespoon

(7 g)

Protein 0.07g Fat 0.02g Carbohydrates 0.42g

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

290 kcal

Protein 12.38g

Fat 10.5g

Carbs 36.6g

Fiber 0g

Recipe preparation steps

Soaked Chickpeas in Bowls of Water.

Press garlic through a press. Grate (or blend) carrots and parsley. Cut leeks into thin slices. Fry the chopped vegetables in heated oil. Salt. Steam under cover for 10 minutes.

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

Add diced pumpkin, sweet pepper and 0.5 cups of water to the vegetables. Cook for about 15-20 minutes.

Mix vegetables and salt to taste.

Roast Sunflower Seeds on a Dry Pan.

Add kernels to soup just before serving.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alpha Linolenic Acid	0.04 g	0.04 g
Arginine	0.28 g	0.28 g
Ash	2.96 g	2.96 g
Beta-Glucan	0.25 g	0.25 g
Beta-carotene	5902 µg	5902 µg
Beta-sitosterol	27.15 mg	27.15 mg
Boron	0.05 mg	0.05 mg
Calcium	111.09 mg	111.09 mg
Carbohydrate	36.6 g	36.6 g
Carotene Beta	2071.25 mg	2071.25 mg
Chloride	32.5 mg	32.5 mg
Chlorine	32.7 mg	32.7 mg
Cholesterol	2.72 mg	2.72 mg
Citric acid	0.01 mg	0.01 mg
Copper	0.53 mg	0.53 mg
Fat	10.5 g	10.5 g
Fatty monounsaturated	4.44 g	4.44 g
Fatty polyunsaturated	3.78 g	3.78 g
Fatty saturated	1.32 g	1.32 g
Fatty trans	0.75 g	0.75 g
Fiber	12.14 g	12.14 g
Fiber insoluble	3.91 g	3.91 g
Fiber soluble	1.65 g	1.65 g
Folate	115.85 µg	115.85 µg
Fructose	1.29 g	1.29 g
Glicemyc Index	32.25 µg	32.25 µg
Glucose	1.05 g	1.05 g
Glutamic acid	0.64 g	0.64 g
Insoluble fiber	0.6 g	0.6 g
Inulin	0.6 g	0.6 g
Iodine	0.18 µg	0.18 µg
Iron	2.78 mg	2.78 mg
Linoleic Acid	3.39 g	3.39 g
Lutein + zeaxanthin	2976.8 mg	2976.8 mg
Lycopene	0.03 µg	0.03 µg
Lysine	0.02 g	0.02 g
Magnesium	75.94 mg	75.94 mg
Malic acid	0.03 g	0.03 g
Manganese	0.9 mg	0.9 mg
Nitrogen	0.01 g	0.01 g
Oleic Acid	4.33 g	4.33 g
Omega 3	0.09 g	0.09 g
Omega 6	3.57 g	3.57 g
Oxalic acid	12.5 mg	12.5 mg
Palmitic Acid	0.69 g	0.69 g
Phosphorus	211.52 mg	211.52 mg
Phytosterols	42 mg	42 mg
Potassium	825.82 mg	825.82 mg
Protein	12.38 g	12.38 g
Quinic acid	0 g	0 g
Salt	0.12 g	0.12 g
Selenium	6.95 µg	6.95 µg
Sodium	46.88 mg	46.88 mg
Soluble fiber	0.3 g	0.3 g
Starch	3.3 g	3.3 g
Stearic Acid	0.12 g	0.12 g
Sucrose	2.97 g	2.97 g
Sugar	8.58 g	8.58 g
Sugar Alcohols	0.25 g	0.25 g
Sulfur	3 mg	3 mg
Tocopherol gamma	2 mg	2 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	1207.92 µg	1207.92 µg
Vitamin B1 (Thiamin)	0.32 mg	0.32 mg
Vitamin B12 (Cobalamin)	0.05 µg	0.05 µg
Vitamin B2 (Riboflavin)	0.18 mg	0.18 mg
Vitamin B3 (Niacin)	2.18 mg	2.18 mg
Vitamin B4 (Choline)	2.2 mg	2.2 mg
Vitamin B5 (Pantothenic acid)	0.21 mg	0.21 mg
Vitamin B6 (Pyridoxine)	0.58 mg	0.58 mg
Vitamin B7 (Biotin)	0.15 mg	0.15 mg
Vitamin B9 (Folate)	64.05 µg	64.05 µg
Vitamin C (Ascorbic acid)	56.73 mg	56.73 mg
Vitamin D	0.35 µg	0.35 µg
Vitamin D3	0.25 µg	0.25 µg
Vitamin E	5.95 mg	5.95 mg
Vitamin K	50.06 µg	50.06 µg
Water	227.22 g	227.22 g
Zinc	1.5 mg	1.5 mg

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Light Pumpkin and Pea Cream Soup

Contains allergens

Ingredients - 9

Pumpkin

Nutrients

Leek

Nutrients

Parsley Root

Nutrients

Carrot

Nutrients

Dry Pea Seeds

Nutrients

Sunflower Seeds (Shelled)

Nutrients

Olive Oil

Nutrients

Garlic

Nutrients

Ground Sweet Paprika

Nutrients

Recipe preparation steps

Nutrients

Detailed Nutrient List

Related Recipes

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