Nutritional Facts of Celery and Green Peas Soup, Calories in Celery and Green Peas Soup

by Tarla Dalal
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Equipment
Mixer

Equipment
Non-stick Pan

How many calories does one serving of Celery and Green Peas Soup have?

One serving (250 ml) of Celery and Green Peas Soup gives 96 calories. Out of which carbohydrates comprise 52 calories, proteins account for 12 calories and remaining calories come from fat which is 30 calories. One serving of Green Pea and Corn Soup provides about 4.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Celery and Green Peas Soup recipe serves 3, makes 750 ml, with 250 ml per serving.

96 calories for 1 serving of Celery and Green Peas Soup, Cholesterol 10 mg, Carbohydrates 13.1g, Protein 3.3g, Fat 3.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Celery and Green Peas Soup.

See celery and green pea soup recipe | healthy Indian green pea and celery soup | ajmoda matar soup |

Celery and green pea soup is a simple and filling Indian soup. Learn how to make ajmoda matar soup .

Celery and green pea soup is a delicious and nutritious soup that is perfect for a light lunch or dinner. It is made with fresh celery, green peas, onions, butter, and vegetable stock. The soup is typically blended until it is smooth and creamy, but it can also be left chunky.

Celery has a very pleasing bitterness, if you have noticed. Combined with the nutty flavour of green peas and the pungent taste of onions, it results in a really exotic healthy Indian green pea and celery soup that you will enjoy thoroughly

Serve celery and green pea soup hot, with croutons or toasted multigrain bread 

Celery and green pea soup is rich in Calcium,  phosphorusdietary fibreIron, vitamin A and vitamin B1.

Pro tips for celery and green pea soup. 1. Butter adds a rich and creamy flavor to the soup. It also helps to balance out the sweetness of the green peas and the saltiness of the broth. Recent research shows that small amounts of butter has positive effects on heart health. 2. Celery adds a bit of crunch to the soup, which can be a nice contrast to the smooth texture of the peas. Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.  3. Oats flour is a good thickener, and it can be used to thicken soups, stews, and sauces. It gives the soup a smooth and creamy texture without adding too much fat or calories.

Is Celery and Green Peas 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

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

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

Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have a small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your day's requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

Can diabetics, heart patients and over weight individuals have Celery and 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. Green Peas are rich in Vitamin K which aids in bone metabolism.

 

Can healthy individuals have Celery and Green pea Soup?

Yes. 

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

  1. 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 milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 32% 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. 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.
  4. 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, tooval dal, til ). 19% of RDA.
  5. 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.  19% of RDA. 
  6. 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. 18% of RDA.
  7. 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. 18% 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

multigrain bread recipe | homemade multigrain bread recipe in India | eggless multigrain bread recipe

Value per serving% Daily Values
Energy96 cal5%
Protein3.2 g6%
Carbohydrates13.1 g4%
Fiber4.5 g18%
Fat3.5 g5%
Cholesterol10 mg2%
VITAMINS
Vitamin A850.2 mcg18%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C29.4 mg73%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)37.6 mcg19%
MINERALS
Calcium190.1 mg32%
Iron4 mg19%
Magnesium29.3 mg8%
Phosphorus187.1 mg31%
Sodium100.3 mg5%
Potassium283.8 mg6%
Zinc0.4 mg4%
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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