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Pumpkin soup
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Pumpkin soup

Gemüse/Gemüse frisch Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Gemüse/Kräuter Soup Stew
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
2
Cena (Lidl)
$0.81
Cost of one portion
$0.41
Number of ingredients needed for preparation
10
Total calories
125
Calories per 1 portion
62 kcal
Amount of protein per portion
3g
Amount of fat per portion
2g
Amount of carbohydrates per portion
8g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Onion

Onion

#Onion
0.25 Piece (0.25 Piece (0.3 g)) • 0 kcal • $0.04
Onion
B: 0g
T: 0g
W: 0g
0 kcal
Garlic

Garlic

#Chickpea
0.5 Tooth (0.5 Tooth (0.5 g)) • 1 kcal • $0.01
Garlic
B: 0.1g
T: 0g
W: 0.2g
1 kcal
Pumpkin, raw

Pumpkin, raw

#Raw
90 Gram (90 Gram) • 22 kcal • $0.16
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
B: 1g
T: 0.1g
W: 4.2g
22 kcal
Potatoes

Potatoes

#Potatoes
0.5 Piece (0.5 Piece (0.5 g)) • 0 kcal • $0.04
Potato
B: 0g
T: 0g
W: 0.1g
0 kcal
Olive Oil

Olive Oil

#Olive Oil
1 Tablespoon (1 Tablespoon (1 g)) • 9 kcal • $0.12
Olive
B: 0g
T: 1g
W: 0g
9 kcal
Saffron Threads

Saffron Threads

0.5 Pinch (0.5 Pinch (0.5 g)) • 2 kcal
Saffron
B: 0.1g
T: 0.1g
W: 0.4g
2 kcal
Iodized Salt

Iodized Salt

#Iodized Salt #Yoded Salt
0.5 Pinch (0.5 Pinch (0.5 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Cow’s Milk 1.5%

Cow’s Milk 1.5%

55 Mililiter (55 Mililiter (55 g)) • 26 kcal • $0.05
Milk Lactose
B: 1.9g
T: 0.9g
W: 2.8g
26 kcal
Nutmeg

Nutmeg

#Nuts And Seeds
0.5 Pinch (0.5 Pinch (0.5 g)) • 3 kcal
Nuts
B: 0.1g
T: 0.2g
W: 0.3g
3 kcal
Thyme, fresh

Thyme, fresh

#Raw #Fresh
0.5 Teaspoon (0.5 Teaspoon (0.5 g)) • 0 kcal • $0.01
Mugwort-Celery-Spice Syndrome
B: 0g
T: 0g
W: 0.1g
0 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage

2%
Calculate for portions:

This recipe covers 2% of your daily calorie requirement.

Recipe: 62 kcal • Your requirement: 2638 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Pumpkin soup

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

Cheapest Aldi
0,37 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,37 €
100 kcal 0,59 €
20 g protein 2,46 €
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
0,37 € 0,37 € 0,74 € 1,48 €
Lidl +3%
0,38 € 0,38 € 0,76 € 1,52 €
Tesco +11%
0,41 € 0,41 € 0,82 € 1,64 €
Carrefour +14%
0,42 € 0,42 € 0,84 € 1,68 €
SPAR +16%
0,43 € 0,43 € 0,86 € 1,72 €

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Recipe preparation steps

1

Peel the onion and garlic cloves and chop finely. Cut the pumpkin flesh into cubes that are not too small. Wash the potatoes, peel them and also dice them.

2

Heat the oil in a pan and sauté the onion and garlic. Add the pumpkin and potato pieces and pour in 200 ml of water.

3

Grind the saffron with a little salt in a mortar and add to the soup. Let the soup simmer for about 20 minutes.

4

Puree the soup with a hand blender, adding the milk. Heat the pumpkin soup again, but do not let it boil, and season with salt, nutmeg and thyme.

Contains allergens 14
Meat Sulphites Onion Garlic Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Potato Olive Saffron Iodine Milk Lactose Nuts

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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
62 kcal
Protein
3g
Fat
2.1g
Carbs
7.8g
Pumpkin soup
Bio-Analysis Recipe

Pumpkin soup

62 kcal B: 3g T: 2.1g W: 7.8g
Glycemic Load
IG 65 ŁG 10
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 161 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 9 µU/mL 12 µU/mL 12 µU/mL 11 µU/mL 9 µU/mL 7 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 94 mg/dL 99 mg/dL 101 mg/dL 98 mg/dL 94 mg/dL 90 mg/dL 87 mg/dL 86 mg/dL 101 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 4.4) promotes stable blood glucose with a gentle peak around 101 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
4.4 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
101
mg/dL
P+F+Fiber buffer
0.85
🛡️ Glycemic buffering in this meal
Protein (3 g), fat (2.1 g), and dietary fiber (1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 6.8 g
Simple sugars: 3.5 g Slowing fiber: 1 g
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