How many calories does one serving of Spinach and Chickpea Soup have?

One serving (250 grams) of  Spinach and Chickpea Soup gives 179 calories. Out of which carbohydrates comprise 112 calories, proteins account for 27 calories and remaining calories come from fat which is 40 calories. One serving of Spinach and Chickpea Soup provides about 8.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Spinach and ChickPea Soup makes 4 cups of 250 grams each.

179 calories for 1 serving of Spinach and ChickPea Soup, Cholesterol 0 mg, Carbohydrates 27.8g, Protein 6.8g, Fat 4.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spinach and Chick Pea Soup.

See  spinach and chickpea soup recipe | healthy Indian chickpea and spinach soup | kabuli chana palak soup |

Just what you need for a full-fledged day! Iron-rich spinach and chickpea come together in a flavoursome spinach and chickpea soup cooked in vegetable stock. 

A thoughtful addition of herbs and spices along with lemon juice ensures added aroma  to spinach and chickpea soup as well as full nutrient absorption, as iron needs to be complemented with vitamin C for maximum uptake by the body. 

You will surely enjoy this lip-smacking and wholesome spinach and chickpea soup, but make sure you have it fresh before the spinach turns into a blackish shade.

Is Spinach and ChickPea Soup healthy ?

Yes.

Let's understand the Ingredients.

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. 

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach 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.

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. 

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. 

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. 

Can Diabetics, Heart Patients and overweight individuals can have Spinach and 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.

Spinach and Chickpea Soup  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. 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, toor dal , sesame seeds ). 48% of RDA.
2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 48% of RDA.
3. 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 (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 46% of RDA.
4. 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. 35% of RDA.
5. 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 ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 27% of RDA.
6. 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 ( spinach, broccoli,  kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals (  jowar, bajra, whole wheat flour, dalia). 23% of RDA.
7. 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.  16% of RDA. 
8. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 12% of RDA.