How many calories does one serving of Butter Bean Soup have?
One serving (275 grams) of Butter Bean Soup gives 193 calories. Out of which carbohydrates comprise 116 calories, proteins account for 40 calories and remaining calories come from fat which is 40 calories. One serving of Butter Bean Soupprovides about 9.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Butter Bean Soup recipe serves 4, makes 1100 ml soup, 275 ml per serving.
193 calories for 1 serving of Butter Bean Soup, Cholesterol 0 mg, Carbohydrates 29g, Protein 10.1g, Fat 4.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Butter Bean Soup.
See butter bean soup recipe | butter bean vegetable soup | vaal soup | healthy field beans Indian soup |
Butter bean soup is a simple and filling Indian soup. Learn how to make healthy field beans Indian soup
Butter bean soup is a hearty and flavorful soup made with butter beans (also known as vaal, field beans, rangoon na vaal), vegetables, and vegetable stock. It is a popular dish in many cuisines around the world, and there are many different variations of the recipe.
Butter bean soup with lots of vegetables like carrots, cabbage, tomatoes, and celery is a hearty and satisfying one-dish vegetarian meal. It is packed with nutrients and flavor, making it a healthy and delicious option for lunch or dinner.
The combination of vegetables in this soup creates a complex and flavorful broth. The carrots add sweetness, the cabbage adds a bit of earthiness, the tomatoes add acidity and brightness, and the celery adds a subtle onion-like flavor. The butter beans themselves have a mild, nutty flavor that complements the vegetables well.
To make butter bean soup, heat the olive oil in a deep kadhai, add the bay leaves, garlic, onions and sauté on a medium flame for 2 minutes. Add the celery and sauté on a medium flame for 1 minute. Add the cabbage, tomatoes, carrots, 3 cups of vegetable stock or hot water, salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add the beans, tomato purée, pepper and mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve butter bean soup hot with toasted multigrain bread.
Butter bean soup is rich in Folic acid, Phosphorus, Dietary fiber, Vitamin B1, Iron , Protein and Vitamin B2 .
Pro tips for butter bean soup. 1. Add 3 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to. 2. Add 1 1/4th cup soaked and boiled vaal (field beans/ butter beans). Vaal is a storehouse of protein and fibre. The duo of these nutrients makes you feel full for longer, helping cut unnecessary food intake and weight gain. Beans also appear to have a blood sugar normalizing effect, and may be of benefit to diabetics. 3. Olive oil used is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. 4. You can make your vegetable stock the previous day.
Is Butter Bean Soup healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
Vaal, field beans, butter beans : Vaal is a storehouse of protein and fibre. The duo of these nutrients makes you feel full for longer, helping cut unnecessary food intake and weight gain. The fibre also aids digestion and maintains digestive health. Beans also appear to have a blood sugar normalizing effect, and may be of benefit to diabetics. The zinc in this dal acts as an antioxidant and helps to protect against cancer and fatigue. They also abound in vitamin B1 which has a role to play in nerve functioning. Upon sprouting, they vitamins and minerals increase manifold.
Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food. See here for 10 health benefits of rajma and why you should eat it.
Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.
Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
Cabbage ( Patta Gobhi + Red Cabbage, Purple cabbage) : Cabbage is low in calories, relieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage, also called purple cabbage, has slightly higher levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise. See here all benefits of cabbage.
Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of which oil is the healthiest, avoid vegetable oil.
Can diabetics, heart patients and over weight individuals have Butter Bean Soup?
Yes. Vaal is a storehouse of protein and fibre. The duo of these nutrients makes you feel full for longer, helping cut unnecessary food intake and weight gain. The fibre also aids digestion and maintains digestive health. Beans also appear to have a blood sugar normalizing effect, and may be of benefit to diabetics.
Can healthy individuals have Butter Bean Soup?
Yes. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.
Butter Bean Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). % of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. % of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. % of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. % of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). % of RDA.
- Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. % of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). % of RDA.
- Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. % of RDA.
What are some nutritious sides to serve with soup?
multigrain bread recipe | homemade multigrain bread recipe | eggless multigrain bread recipe | Made of whole wheat flour, millet flours, oats and assorted seeds, this Multigrain Bread loaf is further topped with mixed millets flour and flax seeds just before baking to deepen the aroma and flavour. This Multigrain Bread recipe does not use any plain flour.
multigrain bread recipe | homemade multigrain bread recipe in India | eggless multigrain bread recipe