Nutritional Facts of Vegetable and Bean Soup, Calories in Vegetable and Bean Soup

by Tarla Dalal
This calorie page has been viewed 3278 times

How many calories does one serving of Vegetable and Bean Soup have?

One serving (150 ml) of Vegetable and Bean Soup gives 124 calories. Out of which carbohydrates comprise 75 calories, proteins account for 22 calories and remaining calories come from fat which is 27 calories.  One serving of Vegetable and Bean Soup provides about 6.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Vegetable and Bean Soup recipe serves 4, makes 600 ml, 150 ml per serving.

124 calories for 1 serving of Vegetable and Bean Soup, Cholesterol 0 mg, Carbohydrates 18.7g, Protein 5.6g, Fat 2.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Vegetable and Bean Soup.

See vegetable and bean soup recipe | healthy kidney beans and vegetable soup | bean vegetable soup |

Vegetable and bean soup is a hearty and nutritious Indian soups made by combining various vegetables and beans in a flavorful broth. Learn how to make vegetable and bean soup recipe | healthy kidney beans and vegetable soup | bean vegetable soup |

An appetizing combination of fresh veggies and protein-rich beans sautéed in oil, along with onions, garlic and flavourful vegetable stock with mild spices. The result is a wholesome and satisfying bean vegetable soup that provides a good balance of carbohydrates, protein, and vitamins.

Healthy kidney beans and vegetable soup is a comforting and flavorful soup that is packed with nutrients. It is a great way to get your daily dose of vegetables and legumes, and it is also a good source of protein and fiber. Bean vegetable soup is also a very versatile soup, and you can easily add or remove ingredients to suit your taste.

Vegetable and bean soup is rich in Folic acid, Phosphorus, Vitamin B1 and Vitamin C .

pro tips to make vegetable and bean soup: 1. Instead of kidney beans you can use boiled chawli also to make this recipe. 2. If you like thick soup, you can add little oats flour to thicken the soup. 3. You can also add finely chopped ginger to enhance the flavour of the soup.

 

Is Vegetable and Bean Soup healthy? 

Yes, this soup is healthy. 

Let's understand the Ingredients.

What's good.

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 being a  fiber rich food. See here for 10 health benefits of rajma and why you should eat it.

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.  

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

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.

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

Yes.  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 being a  fiber rich food.

Can healthy individuals have Vegetable and Bean 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 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.

 

Vegetable and Bean 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. 96% 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 ). 48% of RDA.
  3. 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. 35% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
Value per serving% Daily Values
Energy124 cal6%
Protein5.6 g10%
Carbohydrates18.7 g6%
Fiber3.2 g13%
Fat2.9 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A562.6 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C38.4 mg96%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)96.3 mcg48%
MINERALS
Calcium109.5 mg18%
Iron2.8 mg13%
Magnesium52.4 mg15%
Phosphorus209.5 mg35%
Sodium21.4 mg1%
Potassium418.4 mg9%
Zinc1.1 mg11%
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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