For today’s meal we were feeling some summery vibes, and decided to make a nice, creamy soup with cauliflower and carrots, along with a main dish of a colourful pasta salad!
Recipe, preparation, and price
|
Quantity (g or ml) |
Price for 4 person (EUR) |
|
|
Soup |
||
|
Cauliflower |
300 |
0,43 |
|
Carrots |
150 |
0,15 |
|
Olive oil |
10 |
0,06 |
|
Garlic pouder |
10 |
0,41 |
|
Salt |
5 |
0,00 |
|
Millet |
70 |
0,31 |
|
Main dish |
||
|
Pasta |
300 |
0,83 |
|
Tomato |
100 |
0,80 |
|
Redish |
100 |
0,32 |
|
Carrots |
100 |
0,10 |
|
Cucumber |
100 |
0,20 |
|
Tofu |
100 |
1,00 |
|
Olive oil |
20 |
0,12 |
|
Garlic |
15 |
0,11 |
|
Salt |
5 |
0,00 |
|
Together |
4,82 |
We begin our preparations today with the soup. In a large pan, we quickly pan fried the carrots in olive oil before cutting up the cauliflower and throwing it in; since we knew we were going to blend the soup later, we just cut the vegetables into large pieces. We then added the water and allowed it to cook. When everything was almost done, we pulled out our dear stick mixer and made our soup nice and creamy. We then added some millet to the soup. At this point it may be necessary to add more water, as the millet will absorb quite a bit! Finally, we seasoned the soup to taste.
While the soup was simmering away on the stove, we put a pot of salted water on to boil and began cutting our other vegetables. We used radish, cherry tomatoes, cucumber, carrots, and tofu (not actually a vegetable, but you get the idea). We prepared a simple dressing for our salad using olive oil and sliced garlic. For the pasta, we chose corn-based penne to ensure that the meal would be gluten-free, but you can use any type of pasta that you would like. Once our pasta was cooked, we drained it and mixed it with our fresh vegetables, which we then seasoned with the dressing.
Pasta salad can be a great and diverse dish as you can really use any combination of ingredients. Additionally, it can be eaten cold later if you prepare too much!
The price for our lunch for 4 came out to 4.82€, or a bit over a euro per person. The highest cost was the tofu, followed by the pasta and the tomatoes. The pasta was a bit more expensive than usual since we opted for a gluten-free option, and the tomatoes were not yet in season and thus cost a bit more. That being said, we couldn’t wait to indulge in this taste after the winter, so we splurged a bit!
Nutritional value
|
With lunch consumed quantity |
% From daily needs |
||
|
Energy |
510,69 |
kcal |
25,50 |
|
Proteins |
15,19 |
g |
27,10 |
|
Total fats |
13,61 |
g |
30,90 |
|
Carbohydrates |
86,99 |
g |
|
|
Starch |
66,83 |
g |
|
|
Sugar |
6,51 |
g |
|
|
Fibers |
11,92 |
g |
47,70 |
|
Calcium (Ca) |
235,96 |
mg |
23,60 |
|
Iron (Fe) |
4,76 |
mg |
47,60 |
|
Magnesium (Mg) |
159,84 |
mg |
40,00 |
|
Phosphorus (P) |
366,09 |
mg |
52,30 |
|
Potassium (K) |
932,26 |
mg |
46,60 |
|
Sodium (Na) |
1078,99 |
mg |
196,20 |
|
Zinc (Zn) |
2,69 |
mg |
26,90 |
|
Copper (Cu) |
0,49 |
mg |
54,50 |
|
Manganese (Mn) |
1,32 |
mg |
57,20 |
|
Selenium (Se) |
18,32 |
µg |
36,60 |
|
Vitamin A |
541,88 |
µg |
54,20 |
|
Vitamin E |
2,04 |
mg |
13,60 |
|
Vitamin D |
0,00 |
µg |
0,00 |
|
Vitamin C |
48,91 |
mg |
48,90 |
|
Thiamin (B1) |
0,52 |
mg |
39,90 |
|
Riboflavin (B2) |
0,34 |
mg |
22,60 |
|
Niacin (B3) |
4,92 |
mg |
33,90 |
|
Pantothenic acid (B5) |
1,34 |
mg |
22,30 |
|
Vitamin B6 |
0,68 |
mg |
45,20 |
|
Folic acid (B9) |
108,54 |
µg |
27,10 |
|
Vitamin B12 |
0,00 |
µg |
0,00 |
|
Vitamin K |
31,25 |
µg |
44,60 |
With today’s meal, we managed to consume 25% of our daily caloric requirements. We managed to get 27% of our daily protein needs, mainly in the form of tofu, cauliflower, and the pasta. We got an amazing 48% of our daily fibre needs, mainly from the cauliflower, carrots, and pasta. We did quite well for minerals today, including iron (47.6%), magnesium (40%), potassium (46.6%), selenium (36.6%), zinc (26.9%), and others. We fell a bit short on calcium (23.9%), which could be enhanced by including kale, broccoli, or arugula. Our vitamin content was also quite good today, especially vitamin C (48.9%). We fell a bit short on vitamin E (13.6%) and as always, did not receive vitamins D and B12. The daily percentage for carbohydrates and starches are not indicated as the differences in need varies greatly between individuals depending on the nutrients they consume.
If you have questions about today’s lunch (or ideas for future lunches) then feel free to write to us at hungry.pumpkin.blog@gmail.com and we will get back to you!
Have a great weekend!
-The Hungry Pumpkin Team
