Nutritional Facts of One Meal Soup, Healthy Indian Dal Vegetable Soup, Calories in One Meal Soup, Healthy Indian Dal Vegetable Soup

by Tarla Dalal
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Healthy Recipes
Diabetic Soups

How many calories does one serving of One Meal Soup have?

One serving of One Meal Soup gives 102 calories. Out of which carbohydrates comprise 56 calories, proteins account for 20 calories and remaining calories come from fat which is 24 calories.  One serving of One Meal Soup provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

102 calories for 1 serving of One Meal Soup, Healthy Indian Dal Vegetable Soup, Cholesterol 0 mg, Carbohydrates 14.2g, Protein 4.9g, Fat 2.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in One Meal Soup, Healthy Indian Dal Vegetable Soup.

See one meal soup recipe | healthy Indian dal vegetable soup | low salt yellow dal vegetable soup. Learn how to make healthy Indian dal vegetable soup.

A nourishing soup that does wonders for the heart! This healthy Indian dal vegetable soup is brimming with the goodness of vegetables and moong dal, and provides you with a good amount of fibre and protein. It is also a wonderful source of vitamin C, a powerful antioxidant that protects the blood vessels from radical damage. 

Provided you add only the amount of salt prescribed, this low salt yellow dal vegetable soup is a great choice for those with high blood pressure. Others could sprinkle a bit of salt off the shaker on the table. This one meal soup can be enjoyed by weight-watchers to women with PCOS and heart patients to diabetics.

Is One Meal Soup healthy?

Yes, this is healthy. Made from yow moong dal, mixed vegetables, garlic, ginger, dill and coriander.

Let's understand the Ingredients.

What's good.

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

2. Mixed Vegetables : You get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

3. 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

4. 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

5. Dill Leaves ( Suva bhaji, Shepu) : Our body needs to build white blood cells (WBC) to strengthen our immune system. Dill leaves with its loads of vitamin C helps us achieve this goal. Dill leaves are rich in antioxidants Vitamin A and Vitamin C which  prevent or stop cell damage in your body and thus lowers the risk of chronic diseases like cancerdiabetes and heart disease. See detailed benefits of dill leaves

Can diabetics, heart patients and over weight individuals have One Meal Soup?

Yes, this is healthy. Everything in this recipe is healthy. Mixed vegetables provide a nice mix of nutrients versus using only a single vegetable. Garlic and onions are great for diabetes and heart. 

Can healthy individuals have One Meal Soup?

Yes, this is healthy. Perfect healthy soup recipe .

One Meal 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). 39% of RDA.
  2. Phosphorus Phosphorus works closely with calcium to build bones. 16% of RDA.
  3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 14% 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 ) 13% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
Value per serving% Daily Values
Energy102 cal5%
Protein4.9 g9%
Carbohydrates14.2 g5%
Fiber3.5 g14%
Fat2.8 g4%
Cholesterol0 mg0%
Vitamin A323.6 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C15.7 mg39%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)26.7 mcg13%
Calcium42.5 mg7%
Iron1.3 mg6%
Magnesium32.7 mg9%
Phosphorus97.9 mg16%
Sodium16.1 mg1%
Potassium235.2 mg5%
Zinc0.6 mg6%
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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