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.
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 |