Light Pumpkin and Pea Cream Soup
Lighter Version
Cream
Stew
Pea
Soup
~
Preparation time
1
Portion
9
Number of ingredients needed for preparation
2201
Calories
2201 kcal
Contains 2201 calories per portion.
64g
Protein/Portion
147g
Fat/Portion
156g
Carbs/Portion
~
Fiber/Portion
B: 1g
T: 0.2g
W: 4.2g
B: 5.2g
T: 0.3g
W: 13.2g
B: 2.4g
T: 4.4g
W: 2.5g
B: 0.1g
T: 5g
W: 0g
B: 0g
T: 0g
W: 0.2g
Calorie Requirement Coverage
83%
This recipe covers 83% of your daily calorie requirement.
Recipe: 2201 kcal
•
Your requirement: 2638 kcal
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 | 0.76 g | 0.76 g |
| Arginine | 3.1 g | 3.1 g |
| Ash | 9.3 g | 9.3 g |
| Beta-Glucan | 1 g | 1 g |
| Beta-carotene | 22860 µg | 22860 µg |
| Beta-sitosterol | 331 mg | 331 mg |
| Boron | 0.2 mg | 0.2 mg |
| Calcium | 473 mg | 473 mg |
| Carbohydrate | 156.23 g | 156.23 g |
| Carotene Beta | 8285 mg | 8285 mg |
| Chloride | 85 mg | 85 mg |
| Chlorine | 90 mg | 90 mg |
| Cholesterol | 8 mg | 8 mg |
| Citric acid | 0.05 mg | 0.05 mg |
| Copper | 2.78 mg | 2.78 mg |
| Fat | 146.8 g | 146.8 g |
| Fatty monounsaturated | 78.63 g | 78.63 g |
| Fatty polyunsaturated | 40.31 g | 40.31 g |
| Fatty saturated | 19.58 g | 19.58 g |
| Fatty trans | 4 g | 4 g |
| Fiber | 42.2 g | 42.2 g |
| Fiber insoluble | 15.5 g | 15.5 g |
| Fiber soluble | 5.8 g | 5.8 g |
| Folate | 400 µg | 400 µg |
| Fructose | 3 g | 3 g |
| Glicemyc Index | 99 µg | 99 µg |
| Glucose | 2.6 g | 2.6 g |
| Glutamic acid | 5.9 g | 5.9 g |
| Insoluble fiber | 2.4 g | 2.4 g |
| Inulin | 12 g | 12 g |
| Iodine | 0.7 µg | 0.7 µg |
| Iron | 10.23 mg | 10.23 mg |
| Linoleic Acid | 38.59 g | 38.59 g |
| Lutein + zeaxanthin | 4226 mg | 4226 mg |
| Lycopene | 0.1 µg | 0.1 µg |
| Lysine | 0.3 g | 0.3 g |
| Magnesium | 465 mg | 465 mg |
| Malic acid | 0.1 g | 0.1 g |
| Manganese | 5.44 mg | 5.44 mg |
| Nitrogen | 0.02 g | 0.02 g |
| Oleic Acid | 78.31 g | 78.31 g |
| Omega 3 | 0.84 g | 0.84 g |
| Omega 6 | 39.18 g | 39.18 g |
| Oxalic acid | 50 mg | 50 mg |
| Palmitic Acid | 13.53 g | 13.53 g |
| Phosphorus | 1169 mg | 1169 mg |
| Phytosterols | 512 mg | 512 mg |
| Potassium | 2614 mg | 2614 mg |
| Protein | 63.69 g | 63.69 g |
| Quinic acid | 0.01 g | 0.01 g |
| Salt | 0.48 g | 0.48 g |
| Selenium | 69.2 µg | 69.2 µg |
| Sodium | 163 mg | 163 mg |
| Soluble fiber | 1.2 g | 1.2 g |
| Starch | 35.8 g | 35.8 g |
| Stearic Acid | 2.31 g | 2.31 g |
| Sucrose | 9.6 g | 9.6 g |
| Sugar | 23.66 g | 23.66 g |
| Sugar Alcohols | 1 g | 1 g |
| Sulfur | 60 mg | 60 mg |
| Tocopherol gamma | 20 mg | 20 mg |
| Total Carbohydrates | 9.6 g | 9.6 g |
| Total Fat | 0.24 g | 0.24 g |
| Total Protein | 0.93 g | 0.93 g |
| Total sugar alcohols | 1 g | 1 g |
| Vitamin A | 5372 µg | 5372 µg |
| Vitamin B1 (Thiamin) | 2.83 mg | 2.83 mg |
| Vitamin B12 (Cobalamin) | 1 µg | 1 µg |
| Vitamin B2 (Riboflavin) | 1.65 mg | 1.65 mg |
| Vitamin B3 (Niacin) | 12.68 mg | 12.68 mg |
| Vitamin B4 (Choline) | 8.8 mg | 8.8 mg |
| Vitamin B5 (Pantothenic acid) | 1.01 mg | 1.01 mg |
| Vitamin B6 (Pyridoxine) | 3.81 mg | 3.81 mg |
| Vitamin B7 (Biotin) | 0.62 mg | 0.62 mg |
| Vitamin B9 (Folate) | 302 µg | 302 µg |
| Vitamin C (Ascorbic acid) | 240.3 mg | 240.3 mg |
| Vitamin D | 3 µg | 3 µg |
| Vitamin D3 | 1 µg | 1 µg |
| Vitamin E | 45.45 mg | 45.45 mg |
| Vitamin K | 152.1 µg | 152.1 µg |
| Water | 503 g | 503 g |
| Zinc | 5.95 mg | 5.95 mg |
