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Buckwheat with Zucchini and Dried Tomatoes (lighter version)
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Buckwheat with Zucchini and Dried Tomatoes (lighter version)

Lighter Version Dried Tomatoes Buckwheat Zucchini
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Lidl)
$1.16
Cost of one portion
$1.16
Number of ingredients needed for preparation
7
Total calories
455
Calories per 1 portion
455 kcal
Amount of protein per portion
13g
Amount of fat per portion
13g
Amount of carbohydrates per portion
71g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Zucchini

Zucchini

#Zucchini #Vegan #Vegetarian #Gluten-free #Lactose-Free
200 Gram (200 Gram) • 37 kcal • $0.34
Zucchini
B: 2.4g
T: 0.2g
W: 6.4g
37 kcal
Canned Tomatoes

Canned Tomatoes

200 Gram (200 Gram) • 40 kcal • $0.50
Tomato Sulphites Latex-Fruit Syndrome
B: 1.8g
T: 0.4g
W: 7.2g
40 kcal
Millet Groats

Millet Groats

#DASH Diet #Heart Health #Millet #Vegan #Vegetarian
70 Gram (70 Gram) • 248 kcal • $0.14
Millet Oats
B: 7.4g
T: 2g
W: 50.1g
248 kcal
Dried Tomatoes

Dried Tomatoes

#Dried Tomatoes
30 Gram (30 Gram) • 7 kcal • $0.08
Tomato Salicylates Latex-Fruit Syndrome
B: 0.3g
T: 0.1g
W: 1.1g
7 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
30 Gram (30 Gram) • 12 kcal • $0.03
Onion
B: 0.3g
T: 0g
W: 2.8g
12 kcal
Tomato Concentrate 30%

Tomato Concentrate 30%

#Tomato-based
20 Gram (20 Gram) • 20 kcal • $0.05
Tomato Salicylates Histamine
B: 1.1g
T: 0.3g
W: 3.3g
20 kcal
Cold-Pressed Rapeseed Oil

Cold-Pressed Rapeseed Oil

#Rapeseed Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
10 Gram (10 Gram) • 91 kcal • $0.02
Rapeseed
B: 0.1g
T: 10g
W: 0.1g
91 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Buckwheat with Zucchini and Dried Tomatoes (lighter version)

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,06 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,06 €
100 kcal 0,23 €
20 g protein 1,59 €
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Aldi Cheapest
1,06 € 1,06 € 2,12 € 4,24 €
Lidl +1%
1,07 € 1,07 € 2,14 € 4,28 €
Tesco +9%
1,16 € 1,16 € 2,32 € 4,64 €
Carrefour +12%
1,19 € 1,19 € 2,38 € 4,76 €
SPAR +16%
1,23 € 1,23 € 2,46 € 4,92 €

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Recipe preparation steps

1
Rinse the millet groats in a sieve with cold water, scald with boiling water, and rinse with cold water again, then cook in lightly salted water until tender.
2
Peel and finely chop the onion, wash and dice the zucchini, and cut the sun-dried tomatoes into smaller pieces.
3
Heat the rapeseed oil in a pan, sauté the chopped onion, then add the diced zucchini, sun-dried tomatoes, canned tomatoes, and your favorite spices, and simmer covered over low heat.
4
Towards the end of simmering, stir in the tomato concentrate, then arrange the cooked millet groats on a plate and top with the hot sauce from the pan.
Contains allergens 10
Zucchini Tomato Sulphites Latex-Fruit Syndrome Millet Oats Salicylates Onion Histamine Rapeseed

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
455 kcal
Protein
13.4g
Fat
13g
Carbs
71g
Buckwheat with Zucchini and Dried Tomatoes (lighter version)
Bio-Analysis Recipe

Buckwheat with Zucchini and Dried Tomatoes (lighter version)

455 kcal B: 13.4g T: 13g W: 71g
Glycemic Load
IG 65 ŁG 46
High
Workout Window
60-90 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 113 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 34 µU/mL 60 µU/mL 65 µU/mL 52 µU/mL 33 µU/mL 19 µU/mL 11 µU/mL 6 µU/mL 86 mg/dL 123 mg/dL 158 mg/dL 152 mg/dL 135 mg/dL 113 mg/dL 97 mg/dL 92 mg/dL 86 mg/dL 158 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 40.8) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
40.8 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
158
mg/dL
P+F+Fiber buffer
0.55
🛡️ Glycemic buffering in this meal
Protein (13.4 g), fat (13 g), and dietary fiber (8.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 62.8 g
Simple sugars: 13.1 g Slowing fiber: 8.2 g
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