Nutritional Facts of Potato and Onion Soup, Calories in Potato and Onion Soup

by Tarla Dalal
This calorie page has been viewed 1960 times

Equipment
Pressure Cooker

Equipment
Mixer

Equipment
Non-stick Pan

How many calories does one serving of Potato and Onion Soup have?

One serving (280 ml) of Potato and Onion Soup gives 86 calories. Out of which carbohydrates comprise 66 calories, proteins account for 7 calories and remaining calories come from fat which is 13 calories. One serving of Potato and Onion Soup provides about 4.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Potato and Onion Soup​​​​​​​ recipe serves 2, makes 560 ml, with 300 ml per serving.

86 calories for 1 serving of Potato and Onion Soup, Cholesterol 3.8 mg, Carbohydrates 16.6g, Protein 1.8g, Fat 1.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Potato and Onion Soup.

See potato onion soup recipe | onion and potato soup | simple onion and potato soup with vegetable stock | Pregnancy-friendly Indian potato and onion soup | with 20 amazing images. 

potato onion soup is a simple and filling Indian soup. Learn how to make simple onion and potato soup with vegetable stock .

Potato and onion soup is a hearty  Indian soup made with  potatoes, onions, and vegetable broth. It is a popular dish in many cuisines around the world, and there are many different variations of the recipe.

The versatile potato often plays a supporting role in a meal, but in this recipe it's the star in creating a creamy potato onion soup that is brightened up with the addition of grated carrots. 

Try not to peel the potatoes when you cook and purée them because unpeeled potatoes are rich in folic acid. Carbohydrates tend to be the best tolerated nutrient in early pregnancy, so this Pregnancy-friendly Indian potato and onion soup is a boon for those days.

Potato and onion soup is a versatile soup that can be served as a starter, main course, or side dish. It is typically served hot, but it can also be enjoyed cold.

To make potato and onion soup, heat the butter in a pressure cooker, add the onions, garlic and sauté on a medium flame for 2 minutes. Add the potatoes and sauté on a medium flame for 2 minutes.

Add 2 cups vegetable stock or water, mix well and pressure cook for 3 whistles.

Allow the steam to escape before opening the lid. Let the mixture cool slightly, then use a hand blender to blend it until smooth. Add dried mixed herbs, salt, and pepper powder, mix well and cook on a medium flame for 1 to 2 minutes. Serve potato and onion soup hot garnished with carrots.

Pro tips for onion and potato soup. 1. Add 2 cups vegetable stock. 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.   2. Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.

Is Potato and Onion Soup​​​​​​​ healthy?

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

Let's understand the Ingredients.

What's good.

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

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

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

 

Can diabetics, heart patients and over weight individuals have Potato and Onion Soup​​​​​​​?

Yes for heart and weight loss in small amounts. No for diabetics. Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity.

 

Can healthy individuals have Potato and Onion Soup​​​​​​​?

Yes.

 

Value per serving% Daily Values
Energy86 cal4%
Protein1.8 g3%
Carbohydrates16.6 g6%
Fiber2.6 g10%
Fat1.4 g2%
Cholesterol3.8 mg1%
VITAMINS
Vitamin A496.6 mcg10%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C30.6 mg77%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)25 mcg12%
MINERALS
Calcium66.1 mg11%
Iron1.3 mg6%
Magnesium27.5 mg8%
Phosphorus147.1 mg25%
Sodium41.6 mg2%
Potassium231.6 mg5%
Zinc0.5 mg5%
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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