Nutritional Facts of Rajma Soup, Kidney Bean Soup Recipe, Calories in Rajma Soup, Kidney Bean Soup Recipe

by Tarla Dalal
This calorie page has been viewed 7485 times

Occasion & Party
Indian Party

Equipment
Pressure Cooker

Equipment
Non-stick Pan

How many calories does one serving of Rajma Soup have?

One serving of Rajma Soup gives 68 calories. Out of which carbohydrates comprise 37 calories, proteins account for 10 calories and remaining calories come from fat which is 21 calories.  One serving of Rajma Soup provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

68 calories for 1 serving of Rajma Soup, Kidney Bean Soup Recipe, Cholesterol 0 mg, Carbohydrates 9.2g, Protein 2.6g, Fat 2.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Rajma Soup, Kidney Bean Soup Recipe.

See Rajma Soup recipe | kidney bean soup | healthy Indian rajma soup | rajma soup for weight loss is a satiating protein rich soup. Learn how to make kidney bean soup.

To make rajma soup, heat the oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes. Add the tomatoes, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the rajma, chilli powder, salt and 2 cups of water, mix well and pressure cook for 4 whistles. Allow the steam to escape before opening the lid. Blend in the pressure cooker using a hand blender for the rajma soup. Since there is a lot of liquid a hand blender works best. If you want to use a mixer then cool completely. Blend to a smooth puree. Add ½ cup water and mix well. Bring to a boil and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the lemon juice and mix well. Add yellow capsicum, green capsicum and spring onions greens. Serve rajma soup hot.

This savoury kidney bean soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes, capsicum and lemon juice helps in the absorption of iron during digestion.

This healthy Indian rajma soup is a thick soup with just 68 calories per serving. It is perfect to enjoy in between meals and also a light dinner with baby spinach and apple salad in curd lemon dressing.

With only 9.2 g of carbs per serving, this rajma soup for weight loss is a wise choice for diabetics too. With no cholesterol from this soup, it can be added a healthy heart menu as well. For senior citizens avoid the topping, so they can enjoy hot thick soup.

Tips for rajma soup. 1. Remember not to brown the onions. Just fry them lightly. 2. Two types of kidney beans are available in India. There are the Kashmiri beans which are the small ones. You also get large kidney beans. You can use either of the beans to make this soup. 3. Adding chilli powder is optional. Use a hand mixer to blend the soup as there is a lot of liquid to blend. 4. Also you can use a hand mixer when the soup is hot and you don't have to wait 15 minutes to cool the rajma soup. Never put any hot liquid in a mixer if you want to use it for this recipe. 5. Don't strain the soup as you will lose the fibre.

Is Rajma Soup healthy ?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to high fiber in it. See here for 10 health benefits of rajma and why you should eat it.

2. 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 which 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

3. Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

4. 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.  

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

Yes. Eating rajma is good for diabetics due to high fiber in it. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Remember high fibre foods is always good for weight loss. 

Can healthy individuals have Rajma Soup ?

Yes, this is healthy. 

Rajma Soup is good for

1. Healthy Recipes Lifestyle

2. Healthy low calorie soup

3. Low cholesterol soup

4. Athlete Soups

5. Pregnancy folic acid 

6. Pregnancy Soup

7. Preconception recipe

8. Diabetic Soups

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

Rajma Soupis 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. 47% of RDA.
  2. 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 ). 26% of RDA.

 

How to burn 68 calories that come from Rajma Soup?

Walking (6 kmph) = 20 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

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

Value per serving% Daily Values
Energy68 cal3%
Protein2.6 g5%
Carbohydrates9.2 g3%
Fiber1.5 g6%
Fat2.3 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A223.6 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C18.7 mg47%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)51.2 mcg26%
MINERALS
Calcium59 mg10%
Iron0.9 mg4%
Magnesium24.7 mg7%
Phosphorus54 mg9%
Sodium8.4 mg0%
Potassium229.1 mg5%
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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