How many calories does one serving of Paneer, Bean Sprouts and Spring Onion Soup have?
One serving (170 ml) of Paneer, Bean Sprouts and Spring Onion Soup gives 99 calories. Out of which carbohydrates comprise 60 calories, proteins account for 24 calories and remaining calories come from fat which is 15 calories. One serving of Paneer, Bean Sprouts and Spring Onion Soup provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Paneer, Bean Sprouts and Spring Onion Soup recipe serves 4, 170 ml per serving.
99 calories for 1 serving of Paneer, Bean Sprouts and Spring Onion Soup, Cholesterol 0 mg, Carbohydrates 14.9g, Protein 6.1g, Fat 1.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Paneer, Bean Sprouts and Spring Onion Soup.
See Paneer, Bean Sprouts and Spring Onion Soup recipe | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables | with 33 amazing images.
paneer bean sprouts and spring onion soup recipe | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables is a soup of colourful and crunchy veggies in a delicious vegetable stock. Learn how to make paneer vegetable soup.
To make paneer bean sprouts and spring onion soup, heat the olive oil in a broad non-stick pan, add the baby corn and saute on a medium flame for 30 seconds. Add vegetable stock, mix well and cook on a medium flame for 3 to 4 minutes. Add the soya sauce, sugar, black pepper powder, salt, paneer, bean sprouts and spring onions, mix well and simmer for another 3 to 4 minutes. Serve hot garnished with coriander.
Sometimes, some soups taste so heavenly you cannot believe they do not have any butter or cream in them! The paneer vegetable soup is one such simple yet pleasing soup made without adding any unnecessary fat.
Healthy Indian cottage cheese soup with vegetables is enriched with paneer and bean sprouts, making it an excellent source of protein. Using low-fat paneer reduces the fat content of the recipe. Diabetics, heart patients and weight-watchers can make their choice between low fat paneer and full fat paneer depending on the amount of fat allowed in a day.
You can also benefit from the fibre in the paneer bean sprouts and spring onion soup. With 3.2 g of fibre per serving, you are sure to be satiated for long hours and avoid binge eating. Calcium, magnesium, phosphorus, vitamin A and vitamin C are a few other nutrients to gain from this nourishing bowl.
Tips for paneer bean sprouts and spring onion soup. 1. Serve paneer vegetable soup with a healthy sprouted moong salad to make a complete lunch. 2. Serve Paneer, Bean Sprouts and Spring Onion Soup with a multigrain toast.
Is Paneer, Bean Sprouts and Spring Onion Soup healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
1. Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?
2. Bean Sprouts Benefits : Bean Sprouts are one of the most complete and nutritional of all the foods that exist. With lots of dietary fiber to their credit, beans sprouts add bulk too stools and makes the passage of stools through the digestive tract easier. This helps to avoid constipation. With significant amounts of iron, beans sprouts help to maintain the red blood cell (RBC) count. A good RBC count means no sign of anaemia. Bean sprouts are a boon for heartpatients. They help maintain cholesterol levels and good for diabetics. See detailed benefits of bean sprouts in bean sprouts glossary.
3. 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.
4. Vegetable Stock : This is super healthy as you are making a stock from mixed vegetables which are boiled in water and then the vegetables are discarded and water (stock) retained to be used in soups and vegetables. The stock is healthy because it has small amounts of water soluble Vitamin B and Vitamin C. It has low calories, no carbs and zero fats and enhnaces the taste.
5. Baby Corn : Since baby corn are picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low. Baby corn acts as a broom and helps maintain healthy bowels and avoid constipation. Baby corn is a good source of fiber. Keep an eye on the portion size always for diabetics, that’s very important to have controlled amount of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. See detailed benefits of baby corn.
6. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
What's the problem?
1. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.
Can diabetics, heart patients and over weight individuals have Paneer, Bean Sprouts and Spring Onion Soup?
Yes, this recipe is good for diabetics, heart and weight loss. The recipe use very little sugar so not to worry. The base of the recipe is vegetable stock. This is super healthy as you are making a stock from mixed vegetables which are boiled in water and then the vegetables are discarded and water (stock) retained to be used in soups and vegetables. The stock is healthy because it has small amounts of water soluble Vitamin B and Vitamin C. It has low calories, no carbs and zero fats and enhnaces the taste.
Can healthy individuals have Paneer, Bean Sprouts and Spring Onion Soup?
Yes. Paneer in the soup contains high quality protein and calcium which aids in weight loss.
8 Pointers to get healthy on a Indian diet
1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.
2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good.
3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads recipes using this food group.
4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.
Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes.
This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes.
5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds.
6. Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts.
7. Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that.
8. Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss.
Paneer, Bean Sprouts and Spring Onion 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 (oranges, grapefruit and sweet lime), 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. 73% 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 ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 43% of RDA.
- 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, wheat flour etc. 27% 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, toor dal , sesame seeds ). 16% 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. 16% of RDA.
How to burn 88 calories that come from Paneer, Bean Sprouts and Spring Onion Soup?
Walking (6 kmph) = 26 mins
Running (11 kmph) = 9 mins
Cycling (30 kmph) = 12 mins
Swimming (2 kmph) = 15 mins
Note: These values are approximate and calorie burning differs in each individual.