1 photo
1722
Light Pumpkin and Pea Cream Soup
Lighter Version
Cream
Stew
Pea
Soup
Specification & Key Parameters
11 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Preparation time
|
~ |
Portion
|
1 |
|
Cena (Lidl)
|
$0.67 |
Koszt / porcja
|
$0.67 |
|
Number of ingredients needed for preparation
|
9 |
Calories
|
295 |
|
Contains 295 calories per portion.
|
295 kcal |
Protein/Portion
|
12g |
|
Fat/Portion
|
11g |
Carbs/Portion
|
38g |
|
Fiber/Portion
|
~ |
Ingredients
B: 1.5g
T: 0.2g
W: 4g
24 kcal
0.5 Piece
(0.5 Piece (40 g))
•
23
23
kcal
•
$0.07
$0.07
B: 1g
T: 0.2g
W: 4.2g
23 kcal
B: 0.4g
T: 0.1g
W: 3.5g
17 kcal
B: 5.2g
T: 0.3g
W: 13.2g
76 kcal
B: 2.4g
T: 4.4g
W: 2.5g
59 kcal
B: 0.1g
T: 5g
W: 0g
45 kcal
B: 0.3g
T: 0g
W: 1.6g
8 kcal
B: 0g
T: 0g
W: 0.2g
1 kcal
Calorie Requirement Coverage
11%
This recipe covers 11% of your daily calorie requirement.
Recipe: 295 kcal
•
Your requirement: 2638 kcal
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Recipe preparation steps
1
Soaked Chickpeas in Bowls of Water.
2
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.
3
Cook peas (water-to-peas ratio - 2:1). Add peas to a pot of steamed vegetables.
4
Add diced pumpkin, sweet pepper and 0.5 cups of water to the vegetables. Cook for about 15-20 minutes.
5
Mix vegetables and salt to taste.
6
Roast Sunflower Seeds on a Dry Pan.
7
Add kernels to soup just before serving.
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)
Macronutrient Distribution
1 porcja
295
kcal
Protein
12.5g
Fat
10.5g
Carbs
37.7g
Bio-Analysis
Recipe
Light Pumpkin and Pea Cream Soup
295 kcal
B: 12.5g
T: 10.5g
W: 37.7g
🔍
Looking for a specific mineral or vitamin?
Explore all 80 nutrients organized by category and RDA coverage.
Nutrient
Alpha Linolenic Acid
0.04
g
Nutrient
Arginine
0.28
g
Nutrient
Ash
3.12
g
Nutrient
Beta-Glucan
0.4
g
Nutrient
Beta-carotene
5182
µg
Nutrient
Beta-sitosterol
28.35
mg
Nutrient
Boron
0.08
mg
Nutrient
15% RDA
Calcium
116.21
mg
Nutrient
14% RDA
Carbohydrate
37.66
g
Nutrient
Carotene Beta
3314
mg
Nutrient
Chloride
41.5
mg
Nutrient
Chlorine
32.3
mg
Nutrient
Cholesterol
2.83
mg
Nutrient
Citric acid
0.02
mg
Nutrient
Copper
0.53
mg
Nutrient
15% RDA
Fat
10.52
g
Nutrient
Fatty monounsaturated
4.44
g
Nutrient
Fatty polyunsaturated
3.8
g
Nutrient
Fatty saturated
1.33
g
Nutrient
Fatty trans
0.9
g
Nutrient
50% RDA
Fiber
12.59
g
Nutrient
Fiber insoluble
4.18
g
Nutrient
Fiber soluble
1.92
g
Nutrient
Folate
118.7
µg
Nutrient
Fructose
1.42
g
Nutrient
Glucose
1.18
g
Nutrient
Glutamic acid
0.64
g
Nutrient
Insoluble fiber
0.96
g
Nutrient
Inulin
0.6
g
Nutrient
Iodine
0.28
µg
Nutrient
20% RDA
Iron
2.83
mg
Nutrient
Linoleic Acid
3.41
g
Nutrient
Lutein + zeaxanthin
2985.6
mg
Nutrient
Lycopene
0.04
µg
Nutrient
Lysine
0.02
g
Nutrient
21% RDA
Magnesium
77.86
mg
Nutrient
Malic acid
0.04
g
Nutrient
Manganese
0.92
mg
Nutrient
Nitrogen
0.01
g
Nutrient
Oleic Acid
4.33
g
Nutrient
Omega 3
0.09
g
Nutrient
Omega 6
3.59
g
Nutrient
Oxalic acid
20
mg
Nutrient
Palmitic Acid
0.69
g
Nutrient
31% RDA
Phosphorus
215.28
mg
Nutrient
Phytosterols
43.8
mg
Nutrient
43% RDA
Potassium
859.68
mg
Nutrient
25% RDA
Protein
12.49
g
Nutrient
Quinic acid
0
g
Nutrient
Salt
0.15
g
Nutrient
13% RDA
Selenium
6.95
µg
Nutrient
3% RDA
Sodium
59.02
mg
Nutrient
Soluble fiber
0.48
g
Nutrient
Starch
3.51
g
Nutrient
Stearic Acid
0.12
g
Nutrient
Sucrose
3.27
g
Nutrient
18% RDA
Sugar
9.12
g
Nutrient
Sugar Alcohols
0.4
g
Nutrient
Sulfur
3
mg
Nutrient
Tocopherol gamma
2
mg
Nutrient
Total Carbohydrates
3.84
g
Nutrient
Total Fat
0.1
g
Nutrient
Total sugar alcohols
0.4
g
Nutrient
166% RDA
Vitamin A
1331.08
µg
Nutrient
Vitamin B1 (Thiamin)
0.33
mg
Nutrient
Vitamin B12 (Cobalamin)
0.05
µg
Nutrient
Vitamin B2 (Riboflavin)
0.19
mg
Nutrient
Vitamin B3 (Niacin)
2.21
mg
Nutrient
Vitamin B4 (Choline)
3.52
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.25
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.59
mg
Nutrient
Vitamin B7 (Biotin)
0.24
mg
Nutrient
Vitamin B9 (Folate)
66.9
µg
Nutrient
Vitamin C (Ascorbic acid)
52.13
mg
Nutrient
3% RDA
Vitamin D
0.5
µg
Nutrient
Vitamin D3
0.4
µg
Nutrient
50% RDA
Vitamin E
5.96
mg
Nutrient
69% RDA
Vitamin K
51.85
µg
Nutrient
Water
236.72
g
Nutrient
15% RDA
Zinc
1.54
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Alpha Linolenic Acid | - | 0.04 g | - |
| Arginine | - | 0.28 g | - |
| Ash | - | 3.12 g | - |
| Beta-Glucan | - | 0.4 g | - |
| Beta-carotene | - | 5182 µg | - |
| Beta-sitosterol | - | 28.35 mg | - |
| Boron | - | 0.08 mg | - |
| Calcium | - | 116.21 mg | 15% |
| Carbohydrate | - | 37.66 g | 14% |
| Carotene Beta | - | 3314 mg | - |
| Chloride | - | 41.5 mg | - |
| Chlorine | - | 32.3 mg | - |
| Cholesterol | - | 2.83 mg | - |
| Citric acid | - | 0.02 mg | - |
| Copper | - | 0.53 mg | - |
| Fat | - | 10.52 g | 15% |
| Fatty monounsaturated | - | 4.44 g | - |
| Fatty polyunsaturated | - | 3.8 g | - |
| Fatty saturated | - | 1.33 g | - |
| Fatty trans | - | 0.9 g | - |
| Fiber | - | 12.59 g | 50% |
| Fiber insoluble | - | 4.18 g | - |
| Fiber soluble | - | 1.92 g | - |
| Folate | - | 118.7 µg | - |
| Fructose | - | 1.42 g | - |
| Glucose | - | 1.18 g | - |
| Glutamic acid | - | 0.64 g | - |
| Insoluble fiber | - | 0.96 g | - |
| Inulin | - | 0.6 g | - |
| Iodine | - | 0.28 µg | - |
| Iron | - | 2.83 mg | 20% |
| Linoleic Acid | - | 3.41 g | - |
| Lutein + zeaxanthin | - | 2985.6 mg | - |
| Lycopene | - | 0.04 µg | - |
| Lysine | - | 0.02 g | - |
| Magnesium | - | 77.86 mg | 21% |
| Malic acid | - | 0.04 g | - |
| Manganese | - | 0.92 mg | - |
| Nitrogen | - | 0.01 g | - |
| Oleic Acid | - | 4.33 g | - |
| Omega 3 | - | 0.09 g | - |
| Omega 6 | - | 3.59 g | - |
| Oxalic acid | - | 20 mg | - |
| Palmitic Acid | - | 0.69 g | - |
| Phosphorus | - | 215.28 mg | 31% |
| Phytosterols | - | 43.8 mg | - |
| Potassium | - | 859.68 mg | 43% |
| Protein | - | 12.49 g | 25% |
| Quinic acid | - | 0 g | - |
| Salt | - | 0.15 g | - |
| Selenium | - | 6.95 µg | 13% |
| Sodium | - | 59.02 mg | 3% |
| Soluble fiber | - | 0.48 g | - |
| Starch | - | 3.51 g | - |
| Stearic Acid | - | 0.12 g | - |
| Sucrose | - | 3.27 g | - |
| Sugar | - | 9.12 g | 18% |
| Sugar Alcohols | - | 0.4 g | - |
| Sulfur | - | 3 mg | - |
| Tocopherol gamma | - | 2 mg | - |
| Total Carbohydrates | - | 3.84 g | - |
| Total Fat | - | 0.1 g | - |
| Total sugar alcohols | - | 0.4 g | - |
| Vitamin A | - | 1331.08 µg | 166% |
| Vitamin B1 (Thiamin) | - | 0.33 mg | - |
| Vitamin B12 (Cobalamin) | - | 0.05 µg | - |
| Vitamin B2 (Riboflavin) | - | 0.19 mg | - |
| Vitamin B3 (Niacin) | - | 2.21 mg | - |
| Vitamin B4 (Choline) | - | 3.52 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.25 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.59 mg | - |
| Vitamin B7 (Biotin) | - | 0.24 mg | - |
| Vitamin B9 (Folate) | - | 66.9 µg | - |
| Vitamin C (Ascorbic acid) | - | 52.13 mg | - |
| Vitamin D | - | 0.5 µg | 3% |
| Vitamin D3 | - | 0.4 µg | - |
| Vitamin E | - | 5.96 mg | 50% |
| Vitamin K | - | 51.85 µg | 69% |
| Water | - | 236.72 g | - |
| Zinc | - | 1.54 mg | 15% |
No nutrients matching your search criteria
Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
BioNutrition OS Engine
High (GL ≥ 20)
Blood Glucose Curve & Glycemic Index
Projected postprandial glucose and insulin response
Blood Glucose Curve (0-180 min)
57 min
•
Glucose: ~116.8 mg/dL
•
Insulin: 45.5 µIU/mL
Glycemic Load
GL
24.5
/ serving
Net carbohydrates:
33.6g
Glycemic Index
IG
65
/ 100
Peak glucose concentration
~116.8 mg/dL
Estimated peak time:
57 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber:
4.1g
Clinical insights:
High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
