Nutritional Facts of Basic Vegetable Stock, Calories in Basic Vegetable Stock

by Tarla Dalal
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How many calories does one cup Basic Vegetable Stock have?

One cup Basic Vegetable Stock gives 19 calories. Out of which carbohydrates comprise 15 calories, proteins account for 3 calories and remaining calories come from fat which is 1 calories. One cup Basic Vegetable Stock provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See basic vegetable stock recipe | Indian vegetable stock | healthy vegetable stock | vegetable stock for soup | with 11 amazing images. 

homemade vegetable stock is a flavourful Indian recipe which can be used in a lot of recipes – from soups to gravies. Learn how to make vegetable stock for soup

To make basic vegetable stock, boil 3 cups of water in a deep non-stick pan. Add the cauliflower, onions, cabbage, carrots and celery and boil on a high flame for 10 minutes. Strain the water using a strainer and discard the vegetables. Use the basic vegetable stock as required.

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. This healthy Indian vegetable stock is low in calories and good for weight loss. 

To make vegetable stock, use of crunchy veggies like carrot, cabbage, cauliflower is a must. If you are using it for Jain soup avoid the onions and if you want a garlicky flavoured stock, add a few garlic pods to this stock along with other veggies. 

You can make this vegetable stock for soup and use it on the same day, or store it in the fridge for using later. However, to ensure freshness and flavour, do not stock for more than a day. 

We have used this homemade vegetable stock in recipes like Creamy Beetroot RisottoMinty Vegetable and Oats SoupTomato Vermicelli Soup and Spicy Salsa Bean Soup. You can explore your creativity and use it to make many more soups of your choice. 

Minty Vegetable and Oats Soup

Minty Vegetable and Oats Soup

Tips for basic vegetable stock. 1. Ensure to clean and wash all the veggies before use. 2. Other herbs like parsley, thyme, basil etc can also be used to make this stock. 3. Using a deep pan or pot is necessary as the boiling is done on a high flame. 

Benefits of Vegetable Stock

  1. Basic vegetable stock recipe | how to make vegetable stock | homemade vegetable stock | vegetable stock for soup is a healthy addition to soups, risottos and curries to enehance their flavour without calories, thus beneficial for weight loss.  
  2. The vegetable stock is without salt and thus low in sodium. 
  3. Boiled vegetable stock can be served as a clear liquid diet post surgery.

Is Basic Vegetable Stock healthy?

Yes, this is healthy.

Let's understand the Ingredients.

Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

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

Cabbage ( Patta Gobhi + Red Cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.See here all benefits of cabbage

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 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

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Basic Vegetable Stock?

Yes, this recipe is good for diabetics, heart and weight loss. Note  that all the nutrients mentioned wont be available, since veggies are discarded... You will get some amount of water-soluble vitamins like Vitamin C.

The discarded vegetable can be used to make recipes like tikki by adding other flavorings. 

Can healthy individuals have Basic Vegetable Stock?

Yes, this is healthy. 

Some healthy Salad options for you to go with Soups

Soups and Salads make a great combination for a healthy meal. We have a huge collection of healthy salads and try some popular salads like Sprouted and boiled moongMooli ka salad, Sprouts spring onion and tomato salad and Lettuce orange and spinach salad.

Lettuce, Orange and Spinach Salad

Lettuce, Orange and Spinach Salad

One cup Basic Vegetable Stock is high in

Vitamin C :  Vitamin C is a great defence against coughs and colds.


How to burn 19 calories that come from one cup Basic Vegetable Stock?

Walking (6 kmph) =  6 mins
Running (11 kmph) = 2 mins
Cycling (30 kmph) = 3 mins
Swimming (2 kmph) = 3 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per cup% Daily Values
Energy19 cal1%
Protein0.8 g1%
Carbohydrates3.9 g1%
Fiber1.2 g5%
Fat0.1 g0%
Cholesterol0 mg0%
Vitamin A210.6 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C21.4 mg54%
Vitamin E
Folic Acid (Vitamin B9)4.6 mcg2%
Calcium48.2 mg8%
Iron0.9 mg4%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium7.9 mg0%
Potassium40.9 mg1%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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