How many calories does one serving of Green Pea Basil Soup have?

One serving (200 ml) of Green Pea Basil Soup gives 101 calories. Out of which carbohydrates comprise 52 calories, proteins account for 22 calories and remaining calories come from fat which is 32 calories. One serving of Green Pea Basil Soup provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Green Pea Basil Soup recipe serves 3, makes 600 ml, 200 ml per serving.

101 calories for 1 serving of Green Pea and Basil Soup, Cholesterol 0 mg, Carbohydrates 13.1g, Protein 4.5g, Fat 3.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Green Pea and Basil Soup.

See green pea and basil soup recipe | pea basil Indian soup | low salt green pea and basil soup | Green pea and basil soup, specially crafted for those on low-salt diets |

green pea and basil soup is a diabetic friendly Indian soup. Learn how to make pea basil Indian soup.

Green pea and basil soup is a vibrant and flavorful dish that showcases the freshness of spring. The sweetness of the peas harmonizes perfectly with the herbaceous notes of basil, creating a symphony of flavors that is both comforting and invigorating.

The sweet, earthy flavour of green peas meets the herby accents of basil in this awe-inspiring green pea and basil soup. We have retained the high fibre content of green peas in this soup by not straining it. 

This, along with the restricted use of salt, makes this green pea and basil soup good for those with high blood pressure. Although we have used very little salt, this soup tastes simply too good because of the use of basil, which is the real highlight of this recipe. It enhances the flavour and aroma to a truly unforgettable extent. 

To make green pea and basil soup, heat the oil in a deep non-stick pan, add the spring onions and sauté on a medium flame for 1 minute. Add the green peas and 3 cups of vegetable stock or hot water and mix well. Cook on a medium flame for 7 to 8 minutes. Add the basil leaves.

Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.   

Add 1/4 tsp salt. We are using this recipe to control blood pressure. If you are healthy, then add salt to taste and pepper, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.

Serve green pea and basil soup hot with crusty bread.

Embark on your weight loss journey with this guilt-free delight, Green Pea and Basil Soup, packing a mere 101 calories.

green pea and basil soup is rich in  Vitamin C,, Phosphorus, Fibre and Vitamin B1 .

pro tips for green pea and basil 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 heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. 2. Fresh green peas are used in green pea basil soup because they have a superior flavor, texture, and nutritional value to frozen or canned peas. Fresh green peas have a sweet and delicate flavor that is unmatched by frozen or canned peas. They also have a tender and buttery texture that is essential for a smooth and creamy soup.  3. 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. 

Try other low salt recipes like Nutritious Pumpkin Soupand Mini Carrot and Cabbage Buckwheat Pancake .

Is Green Pea Basil Soup healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas. 

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics. Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions. 

Tulsi Leaves, Basil (Holy Basil) : Tulsi has the antibacterial property which helps to relieve cold. It’s known to boost the immune system and keep other diseases at bay. By maintaining the pH balance in the stomach it helps to ease acidity. Some phytochemicals in tulsi are known to protect against cancer too. Being an antioxidant it detoxifies the body as well. The most effective time to have this Tulsi Water is early in the morning on an empty stomach. Make it a habit of consuming Tulsi Water for a healthy body free of stress, anxiety and depression.

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 Green Pea Basil Soup?

Yes. Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect.

Can healthy individuals have Green Pea Basil Soup?

Yes.

Green Pea Basil Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. 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. 76% of RDA.
2. 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. 32% 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, moong, oats, matki, whole grains. 24% of RDA.
4. 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.

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