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

One serving (220 ml) of Green Pea Soup gives 112 calories. Out of which carbohydrates comprise 68 calories, proteins account for 20 calories and remaining calories come from fat which is 25 calories. One serving of Green Pea Soup provides about 5.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Green Pea Soup recipe serves 4, makes 880 ml, 220 ml per serving.

112 calories for 1 serve of Green Pea Soup ( Weight Loss After Pregnancy ), Cholesterol 0 mg, Carbohydrates 17g, Protein 5g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Green Pea Soup ( Weight Loss After Pregnancy ).

See green pea soup | healthy vegetarian pea soup | fresh green pea Indian soup with vegetable stock |

Green pea soup is a diabetic friendly Indian soup. Learn how to make fresh green pea Indian soup with vegetable stock 

Green peas soup is a hearty and flavorful Indian soup made with fresh or frozen green peas, vegetable stock, and a variety of other vegetables, such as carrots, onions, celery, and garlic. 

It is a popular dish in many cuisines around the world, and there are many different variations of the green pea soup recipe. See our green peas and corn soup , fresh green peas soup recipe and green peas and mint soup recipe .

This healthy and satisfying, green pea soup  has only 112 calories making it perfect for anyone on a weight loss journey. 

Healthy vegetarian pea soup is a versatile dish that can be served as a starter, main course, or side dish. It can be enjoyed hot or cold, and it can be garnished with a variety of different herbs, spices, and cheeses.

To make green pea soup, heat the olive oil in a deep non-stick pan; add the onions, garlic, celery and sauté on a medium flame till the onions turn translucent.

Add the green peas, salt and 3 cups of vegetable stock or hot water, mix well and cook on medium heat for 12 minutes or till the peas are cooked.Let the mixture cool slightly, then use a hand blender to blend it until smooth. Add the pepper and bring to a boil.

Serve green pea soup hot with toasted multigrain bread. 

Green pea soup is rich in phosphorus, dietary fibre and vitamin B1.

Pro tips for healthy vegetarian pea 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. Fresh green peas are used in green pea 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. 

Is Green Pea 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. 

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. 

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 Green Pea 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 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.

Green Pea  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. 64% 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. 31% 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