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Creamy Pumpkin and Pea Soup
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Creamy Pumpkin and Pea Soup

Creamy Pea Soup
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Lidl)
$1.23
Cost of one portion
$1.23
Number of ingredients needed for preparation
9
Total calories
551
Calories per 1 portion
551 kcal
Amount of protein per portion
24g
Amount of fat per portion
21g
Amount of carbohydrates per portion
67g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Pumpkin

Pumpkin

210 Gram (210 Gram) • 81 kcal • $0.36
Pumpkin
B: 2.7g
T: 0.6g
W: 16.2g
81 kcal
Leek

Leek

#Leek #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (140 g)) • 48 kcal • $0.23
Onion
B: 3.1g
T: 0.4g
W: 8g
48 kcal
Dry Pea Seeds

Dry Pea Seeds

#Seeds #Pea
3 Tablespoon (3 Tablespoon (45 g)) • 157 kcal • $0.17
Peas Legumes
B: 10.7g
T: 0.6g
W: 27.1g
157 kcal
Parsley Root

Parsley Root

#Parsley
0.5 Piece (0.5 Piece (40 g)) • 23 kcal • $0.07
Parsley Celery Mugwort-Celery-Spice Syndrome
B: 1g
T: 0.2g
W: 4.2g
23 kcal
Carrot

Carrot

#Carrots #Carrot #Vegan #Vegetarian #Gluten-free
0.5 Piece (0.5 Piece (40 g)) • 17 kcal • $0.03
Carrot
B: 0.4g
T: 0.1g
W: 3.5g
17 kcal
Sunflower Seeds (Shelled)

Sunflower Seeds (Shelled)

#Sunflower Seeds #Peeled
2 Tablespoon (2 Tablespoon (20 g)) • 118 kcal • $0.18
Sunflower seeds
B: 4.9g
T: 8.7g
W: 4.9g
118 kcal
Garlic

Garlic

#Chickpea #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Tooth (2 Tooth (10 g)) • 17 kcal • $0.03
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
17 kcal
Olive Oil

Olive Oil

#Olive Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet #Vegan #Vegetarian #Gluten-free
2 Tablespoon (2 Tablespoon (6 g)) • 2 kcal • $0.04
Paprika
B: 0.1g
T: 0g
W: 0.4g
2 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Creamy Pumpkin and Pea Soup

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

Cheapest Aldi
1,12 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,12 €
100 kcal 0,20 €
20 g protein 0,95 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,12 € 1,12 € 2,24 € 4,48 €
Lidl +1%
1,13 € 1,13 € 2,26 € 4,52 €
Tesco +10%
1,23 € 1,23 € 2,46 € 4,92 €
Carrefour +13%
1,27 € 1,27 € 2,54 € 5,08 €
SPAR +16%
1,30 € 1,30 € 2,60 € 5,20 €

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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.
Contains allergens 12
Pumpkin Onion Peas Legumes Parsley Celery Mugwort-Celery-Spice Syndrome Carrot Sunflower seeds Garlic Olive Paprika

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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
551 kcal
Protein
23.6g
Fat
20.7g
Carbs
67.5g
Creamy Pumpkin and Pea Soup
Bio-Analysis Recipe

Creamy Pumpkin and Pea Soup

551 kcal B: 23.6g T: 20.7g W: 67.5g
Glycemic Load
IG 65 ŁG 44
High
Workout Window
120 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 79 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 24 µU/mL 41 µU/mL 44 µU/mL 36 µU/mL 23 µU/mL 14 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 110 mg/dL 126 mg/dL 132 mg/dL 124 mg/dL 111 mg/dL 99 mg/dL 90 mg/dL 86 mg/dL 132 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 29.8) may trigger a pronounced glucose peak (~132 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
29.8 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
132
mg/dL
P+F+Fiber buffer
1.14
🛡️ Glycemic buffering in this meal
Protein (23.6 g), fat (20.7 g), and dietary fiber (21.7 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 45.8 g
Simple sugars: 14.1 g Slowing fiber: 21.7 g
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