How many calories does one serving of Chickpea Soup have?
One serving (280 ml) of Chickpea Soup gives 154 calories. Out of which carbohydrates comprise 98 calories, proteins account for 24 calories and remaining calories come from fat which is 31 calories. One serving of Chickpea Soup provides about 7.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Chickpea Soup recipe serves 5, makes 1400 ml, 280 ml per serving.
154 calories for 1 serving of Chickpea Soup, Cholesterol 0 mg, Carbohydrates 24.7g, Protein 5.8g, Fat 3.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Chickpea Soup
See chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup | with 25 amazing images.
Experience the culinary wonders of India while supporting your overall health with this simple and nutritious Indian chickpea soup , a perfect choice for those managing diabetes.
chickpea soup , also known as hummus soup or garbanzo bean soup in the west, is a hearty and flavorful Indian soup that is packed with protein and fiber. It is a popular healthy soup in many cultures around the world, and it can be made with a variety of ingredients and spices.
chickpea soup is typically a thick and creamy soup with a warm golden or yellow color.
To make chickpea soup , heat the oil in a deep pan, add the onions, garlic and sauté on a medium flame for 1 minute.
Add the carrots and celery and sauté on a medium flame for 1 to 2 minutes.
Add tomatoes, cooked chickpeas and 5 cups vegetable stock or water and mix well. Cook on a medium flame for 10 minutes, while stirring occasionally.
Add mixed herbs, salt and pepper and cook on a medium flame for 1 minute, while stirring occasionally.
Remove one third of the soup and put in a mixer. Blend till smooth.
Add back to the soup, cook on a medium flame for 1 minute.
Serve chickpea soup hot garnished with parsley.
Main ingredients of chickpea soup .
Chickpea. Chickpeas have a nutty, earthy flavor that compliments the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
chickpea soup is a delicious and nutritious dish that is perfect for a light lunch or dinner. Add a scoop of curd or sour cream for a touch of richness.
Pro tips for kabuli chana soup . 1. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil 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. 2. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions acts as a blood thinner and prevents blood clotting too. 3. Celery has a mild, slightly bitter flavor that complements the sweetness of the peas. Celery has a crunchy texture that adds a nice contrast to the soft peas. Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.
Is Chickpea Soup healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
Kabuli Chana ( white chick peas) : Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas.
Onions (pyaz, kanda) : Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system, have a garlic clove a day. Garlic is a top anti-viral food. The thiosulphate compound, Allicin, found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
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.
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.
Celery (Ajmoda) : Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke. Diabetics too can include this vegetable to their diet as its high fiber contribute to maintain healthy levels of blood sugar levels. Potassium and its active compound phthalides have shown positive effects in controlling blood pressure. See detailed benefits of celery.
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 Chickpea Soup?
Yes. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount.
Can healthy individuals have Chickpea Soup?
Yes. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics.
Chickpea Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 83% 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. 50% 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. 40% of RDA.
- 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 ). 38% of RDA.
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 25% 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. 20% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 19% of RDA.