Nutritional Facts of Thai Vegetable Soup, Calories in Thai Vegetable Soup

by Tarla Dalal
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How many calories does one serving of  Thai Vegetable Soup have?

One serving (300 ml) of  Thai Vegetable Soup gives 82 calories. Out of which carbohydrates comprise 42 calories, proteins account for 13 calories and remaining calories come from fat which is 23 calories. One serving of  Thai Vegetable Soup with Tofu provides about 4.1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Thai Vegetable Soup recipes serves 6, makes 1500 ml, 300 ml per serving.

82 calories for 1  of Thai Vegetable Soup, Cholesterol 0 mg, Carbohydrates 10.5g, Protein 3g, Fat 3.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Thai Vegetable Soup

See Thai vegetable soup recipe | Thai vegetarian soup | healthy Thai vegetable soup made with Thai veg stock | 

Thai vegetable soup is a healthy Thai vegetarian soup. Learn how to make healthy Thai vegetable soup made with Thai veg stock .

Thai vegetable soup is a Thai-style soup that features a flavorful Thai vegetable stock infused with the aromatic flavors of galangal, lemongrass, and Kaffir lime leaves. The addition of mushrooms, broccoli, baby corn, fibre rich bean sprouts and  tofu (or paneer) provides a protein-rich and satisfying element to the soup, making it a nutritious and comforting meal.

To make Thai vegetable soup first make Thai vegetable stock. Then heat the olive oil, add the spring onions and garlic and sauté for 2 minutes. When the onions turn translucent, add mushrooms, coriander, broccoli, baby corn, bean sprouts, green chillies , galangal, soy sauce, and lemon leaves. Sauté for 3 to 4 minutes.

Add the Thai vegetable stock, tofu (or paneer) , salt and pepper and bring it to a boil, cook on medium heat for 5 minutes. Serve Thai vegetable soup hot.

Main ingredients for Thai vegetable soup .

Lemongrass | used to make Thai vegetable stock.  Lemongrass is a popular ingredient in Thai cuisine, and it is often used to flavor clear vegetable soups. Lemongrass has a delicate aroma that is reminiscent of lemon and citrus .

Galangal : Add 2 peeled galangal (thai ginger) or fresh ginger (adrak) pieces. Remember to discard the galangal when the soup is cooked. galangal is a very important and widely used ingredient in Thai cuisine. Galangal has a spicy, ginger-like flavor with a hint of citrus and pine. It adds a complex and intriguing flavor to the soup. Galangal has a similar texture to ginger, but it is slightly softer and more fibrous. It adds a nice chewiness to the soup.

Lemon leaves , also known as Kaffir lime leaves . They are widely used in Southeast Asian cuisine, particularly in Thai Cuisine and Malaysian dishes. Lemon leaves offer a unique citrusy aroma with a slightly peppery flavour, making them a valuable ingredient for enhancing the flavour of soups.

Savor the simplicity and wholesomeness of Thai vegetable soup (82 calories only), a low-calorie and heart-healthy option for those managing diabetes and heart disease.

Thai vegetable soup is rich in  Vitamin C Phosphorus, Dietary fiber and Folic acid.

Pro tips of Thai vegetable soup. 1. Tofu is incredibly versatile and can absorb the flavors of the surrounding ingredients, making it a perfect addition to various soups, stews, and stir-fries. 2. For better taste use Thai 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. 

Is Thai Vegetable Soup healthy?

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

Let's understand the Ingredients.

What's good.

Tofu Tofu is an excellent source of protein for vegetarians and contains all the 9 essential amino acids. Tofu may reduce the risk of some cancers. It is also good for brain health and bones. Those with thyroid issues are suggested not to have tofu. tofu is generally considered safe for diabetics. It is a low-glycemic index (GI) food, which means it is unlikely to cause a rapid spike in blood sugar levels.

Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1)Riboflavin (B2)Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. See the detailed 8 benefits of mushrooms.

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

Vegetable stock : Vegetable stock is a good source of vitamins, minerals, and antioxidants. It is particularly high in vitamins A, C, and K, as well as potassium, magnesium, and iron. These nutrients are essential for maintaining good health and preventing chronic diseases. Vegetable stock is a low-calorie and low-fat food. This makes it a good choice for people who are trying to lose weight or maintain a healthy weight.

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

Baby Corn : Since baby corn is picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low.  Baby corn acts as a broom and helps maintain healthy bowels and avoid constipation as it is a good source of fiber. Keep an eye on the portion size always for  diabetics, that’s very important to have controlled amounts of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. See detailed benefits of baby corn

Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

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

Yes. One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. Note keep control on portion size of baby corn used for diabetics.

What we love.

  • Vegetable stock is used.

  • 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.

Can healthy individuals have Thai Vegetable Soup ?

Yes.  

Thai Vegetable Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

 

  1. 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. 36% of RDA.
  2. 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. 35% of RDA.
  3. 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. 16% 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 ). 15% of RDA.

 

Value per serving% Daily Values
Energy82 cal4%
Protein3 g5%
Carbohydrates10.5 g4%
Fiber3.9 g16%
Fat3.3 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A899.1 mcg19%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C13.8 mg34%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)30 mcg15%
MINERALS
Calcium81.3 mg14%
Iron1.7 mg8%
Magnesium17.9 mg5%
Phosphorus214 mg36%
Sodium367.3 mg19%
Potassium197.9 mg4%
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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