Nutritional Facts of Kabuli Chana Soup Recipe, One Pot Indian Soup, Calories in Kabuli Chana Soup Recipe, One Pot Indian Soup

by Tarla Dalal
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How many calories does one serving of Kabuli Chana Soup have?

One serving (225 ml) of Kabuli Chana Soup gives 146 calories. Out of which carbohydrates comprise 90 calories, proteins account for 22 calories and remaining calories come from fat which is 33 calories. One serving of Kabuli Chana Soup provides about 7.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Kabuli Chana Soup recipe serves 4, makes 900 ml, 225 ml per serving.

146 calories for 1 serving of Kabuli Chana Soup Recipe, One Pot Indian Soup, Cholesterol 0 mg, Carbohydrates 22.7g, Protein 5.5g, Fat 3.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kabuli Chana Soup Recipe, One Pot Indian Soup

See Kabuli Chana soup recipe | one pot Indian soup | pressure cooker soup | 

Kabuli Chana soup, also known as Lebanese style soup with chickpeas or Afghan chickpea soup, is a hearty and flavorful soup made with chickpeas, tomatoes, onions, garlic, and spices. It is a popular dish in Afghanistan and is often served as a starter or main course. The soup is typically made by soaking the chickpeas overnight and then simmering them with the other ingredients until tender. It is then seasoned with salt, pepper and coriander.

To make kabuli chana soup, heat the olive oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes or till the onions turn translucent. Add the kabuli chana, masoor dal, cumin seeds powder, potatoes, tomatoes, 3 cups of vegetable stock or hot water , salt and pepper, mix well and pressure cook for 3 whistles.

Allow the steam to escape before opening the lid. Add the coriander and mix well. Serve kabuli chana soup hot with crusty bread.

Main ingredients of kabuli chana soup .

Chickpea. Chickpeas have a nutty, earthy flavor that compliments the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.

Pro tips for kabuli chana 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. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions acts as a blood thinner and prevents blood clotting too. 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.  

Kabuli Chana soup is rich in Dietary fiberFolic acidPhosphorus Vitamin B1 and Calcium.

All health conscious people can enjoy this Kabuli Chana soup with almond bread or multigrain bread.

Is Kabuli Chana Soup healthy?

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

Let's understand the Ingredients.

What's good.

Kabuli Chana ( white chick peas) Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

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

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

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

What's the issue ?

Potato wafers, potato chips: Potato wafers are often high in salt and sodium. Moreover, being deep fried they are high in fat and thus not suitable for people with high blood pressure, diabetes,  heart disease, renal diseases or obesity.

Can diabetics, heart patients and over weight individuals have Kabuli Chana Soup?

Yes. But drop the potatoes.  Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount.

Can healthy individuals have Kabuli Chana 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.

Kabuli Chana 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. 68% of RDA.
  2. 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. 32% of RDA.
  3. 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 ). 30% of RDA.
  4. 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. 30% of RDA.
  5. 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.
  6. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foodsDairy products:Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 17% of RDA.
Value per serving% Daily Values
Energy146 cal7%
Protein5.5 g10%
Carbohydrates22.7 g8%
Fiber8.1 g32%
Fat3.8 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A550.7 mcg11%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C27.2 mg68%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)60.8 mcg30%
MINERALS
Calcium104.3 mg17%
Iron2.3 mg11%
Magnesium53.7 mg15%
Phosphorus180.4 mg30%
Sodium28.1 mg1%
Potassium349.4 mg7%
Zinc1 mg10%
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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