Nutritional Facts of Whole Masoor and Chawli Soup, Calories in Whole Masoor and Chawli Soup

by Tarla Dalal
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How many calories does one serving of Whole Masoor and Chawli Soup have?

One serving (200 ml) of Whole Masoor and Chawli Soup gives 89 calories. Out of which carbohydrates comprise 50 calories, proteins account for 17 calories and remaining calories come from fat which is 25 calories.  One serving of Whole Masoor and Chawli Soup provides about 4.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Whole Masoor and Chawli Soup recipes serves 4, makes 800 ml soup, 200 ml per serving. 

89 calories for 1 serving of Whole Masoor and Chawli Soup, Cholesterol 0 mg, Carbohydrates 11.6g, Protein 4.3g, Fat 2.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Whole Masoor and Chawli Soup

See Whole Masoor and Chawli Soup recipe | cowpea leaves dal soup | healthy dal amaranth leaves soup |  with 25 amazing images.

Whole masoor and chawli leaves soup is a delicious and nutritious soup made with whole masoor lentils (whole red lentils), chawli leaves (black-eyed pea leaves), and other spices. It is a thick and hearty soup that is perfect for a cold day or for a quick and easy lunch or dinner.

Tired of making run-of-the-mill soups with dal and vegetables? whole masoor and chawli soup is an off-beat option prepared with Iron rich whole masoor and chawli. Chawli leaves (cow pea leaves also known as amaranth leaves)  is an extremely healthy iron rich green leafy vegetable but most people wonder how to prepare it such that it appeals to the whole family. This is a good way out. 

While making the Whole Masoor and Chawli Soup, the mixture is not strained at all, so we get a creamy, healthy and fibre-rich soup. Rich in iron, this soup helps build haemoglobin levels and is a good option for those with anaemia too.

To make whole masoor and chawli soup, combine the whole masoor, chawli leaves, tomatoes and 3 cups of water in a pressure cooker and pressure cook for 3 whistles. Allow the steam to escape before opening the lid.

Cool slightly, blend the mixture in a hand mixer to a smooth purée and keep aside.

Heat the olive oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes. Add the whole masoor-chawli purée, chilli powder, lemon juice, salt and ½ cup of water, mix well and bring to a boil, while stirring occasionally.

Serve whole masoor and chawli soup hot with a side of crusty bread.

Pro tips for cowpea leaves dal soup. 1. Blend with a hand mixer, as the large amount of water in the mixture makes it difficult to blend with a blender. 2. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for.

Is Whole Masoor and Chawli Soup healthy?

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

Let's understand the Ingredients.

What's good.

1. Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

2. Chawli Leaves, Amaranth Leaves :  It helps reduce the bad cholesterol (LDL) from the body. Moreover it also has some amounts of potassium and magnesium, the two nutrients which maintains heart health. Chawli Leaves Good for Anaemia. With a whopping amount of 32.2% of Vitamin A requirement of RDA, chawli leaves can in truth work towards improving vision. It’s the fiber found in amaranth leaves which is good for the gut and to overcome constipation. See detailed benefits of chawli leaves

3. 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.  

4. 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

5. 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

6. 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 Whole Masoor and Chawli Soup ?

Yes, this recipe is good for diabetics, heart and weight loss. Masoor dal is is good for diabetics and a healthy heart. Being rich in Thiamine, Chawli helps maintain proper heart function. Chawli is high in Fibre and good for diabetics.


Can healthy individuals have Whole Masoor and Chawli Soup?


Whole Masoor and Chawli 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. 80% of RDA.
  2. 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. 23% of RDA.
  3. 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 ). 22% of RDA.
  4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 17% of RDA.

How to burn 89 calories that come from Whole Masoor and Chawli Soup?

Walking (6 kmph) = 27 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 11 mins       

Swimming (2 kmph) = 15 mins

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

Value per serving% Daily Values
Energy89 cal4%
Protein4.3 g8%
Carbohydrates11.6 g4%
Fiber2.8 g11%
Fat2.8 g4%
Cholesterol0 mg0%
Vitamin A1108.4 mcg23%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C31.9 mg80%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)43.4 mcg22%
Calcium104 mg17%
Iron1.9 mg9%
Magnesium16.4 mg5%
Phosphorus59.6 mg10%
Sodium45.5 mg2%
Potassium266.8 mg6%
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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