Nutritional Facts of Tomato and Coconut Milk Soup, Calories in Tomato and Coconut Milk Soup

by Tarla Dalal
This calorie page has been viewed 3512 times

Course
Soups

Occasion & Party
Indian Party

How many calories does one serving of Tomato and Coconut Milk Soup have?

One serving (250 ml) of Tomato and Coconut Milk Soup gives 95 calories. Out of which carbohydrates comprise 34 calories, proteins account for 8 calories and remaining calories come from fat which is 57 calories.  One serving of Tomato and Coconut Milk Soup provides about 4.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Tomato and Coconut Milk Soup recipes serves 4, makes 1000 ml soup, 250 ml per serving. 

95 calories for 1 serving of Tomato and Coconut Milk Soup, Cholesterol 0 mg, Carbohydrates 8.7g, Protein 1.5g, Fat 6.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Tomato and Coconut Milk Soup

See Tomato and Coconut Milk Soup recipetomato soup with coconut milk | healthy Indian tomato carrot and coconut soup | with 21 amazing images.

Tomato and coconut milk soup is a delicious and creamy Indian soup that is made with tomatoes, coconut milk, carrots and other spices. Learn how to make tomato soup with coconut milk.

The tomato soup with coconut milk has a rich and slightly sweet flavor. The tomatoes add a tangy and acidic flavor, while the coconut milk adds a richness and creaminess. The other spices, such as ginger, and garlic, add warmth and complexity to the soup.

To make tomato and coconut milk soup, heat the olive oil in a pressure cooker. Add garlic, ginger, celery and onions. Sauté for 2 minutes on medium flame. Add tomatoes and carrots. Sauté for 2 minutes on medium flame. Add 2 cups of water. Pressure cook for 3 whistles. Cool before opening the lid.Use a hand blender to blend to a smooth mixture.Add 1 cup water to the cooker again. Add salt, pepper and coconut milk.

Cook for 1 minute on medium heat. Garnish with parsley. Serve tomato and coconut milk soup hot with some crusty bread.

Pro tips for tomato soup with coconut milk. 1. Consider using olive oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. 2. Coconut milk adds a rich and creamy flavor to the soup. The sweetness of the coconut milk also helps to balance out the acidity of the tomatoes. 3. Carrots add a slightly sweet and earthy flavor to the soup. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol.

Is Tomato and Coconut Milk Soup healthy?

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

Let's understand the Ingredients.

What's good.

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 women'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.  

Coconut Milk : Recent research says that not eating enough healthy fat can actually make fat. But you need to choose the type of fat correctly, like coconut milk. And the answer is MCT (Medium Chain Triglycerides)  – which goes directly to the liver and does not get stored as fat in the body. Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure.The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too. Read detailed benefits of coconut milk.

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

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

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

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

Can diabetics, heart patients and over weight individuals have Tomato and Coconut Milk Soup ?

Yes, this recipe is good for diabetics, heart and weight loss.  Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure.The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too.

Can healthy individuals have Tomato and Coconut Milk Soup?

Yes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.

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

Tomato and Coconut Milk 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. 59% of RDA.
  2. 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. 40% of RDA.
  3. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 21% 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 ). 17% of RDA.

 

Value per serving% Daily Values
Energy95 cal5%
Protein1.5 g3%
Carbohydrates8.7 g3%
Fiber3.4 g14%
Fat6.3 g10%
Cholesterol0 mg0%
VITAMINS
Vitamin A1017.1 mcg21%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C23.7 mg59%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)33.2 mcg17%
MINERALS
Calcium81.4 mg14%
Iron1.3 mg6%
Magnesium22.3 mg6%
Phosphorus238.7 mg40%
Sodium28.8 mg2%
Potassium213.2 mg5%
Zinc0.3 mg3%
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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