Recipe preparation steps
1
Soak Peas in a Bowl of Water.
2
Vegetable Frying Seasoning
3
Cook peas (water to peas ratio - 2:1). Add peas to the pot with steamed vegetables.
4
Add diced pumpkin, sweet pepper, and 1 cup of water. Cook for about 15-20 minutes.
5
Mix Vegetables and Season to Taste.
6
Roast Sunflower Seeds in a Dry Pan.
7
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 |