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

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

One serving (240 ml) of Winter Vegetable Soup gives 69 calories. Out of which carbohydrates comprise 38 calories, proteins account for 7 calories and remaining calories come from fat which is 25 calories. One serving of Winter Vegetable Soup provides about 3.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Winter Vegetable Soup recipe serves 4.

69 calories for 1 serving of Winter Vegetable Soup, Cholesterol 0 mg, Carbohydrates 9.5g, Protein 1.8g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Winter Vegetable Soup.

See winter vegetable soup recipe | hearty winter vegetable Indian soup | chunky healthy winter vegetable soup  | 

Winter vegetable soup is a diabetic friendly Indian soup. Learn how to make chunky healthy winter vegetable soup.

There’s nothing better than a piping hot bowl of winter vegetable soup to help you get past harsh winters. Add an assortment of vegetables to the soup, and you have a meal that is nutritious and delicious. 

Tomato gives this hearty winter vegetable Indian soup a slight tanginess while celery and bay leaves add a pleasant flavour. Include any vegetable that is in season and serve bubbling hot with parsley and cheese. Toasted croutons or caraway seed toast make a nice accompaniment.

To make winter vegetable soup, heat the olive oil in a deep non-stick pan, add the onions and bay leaves and sauté on a medium flame for 1 minute. Add the French beans, carrots, potatoes and cauliflower and sauté on a medium flame for 2 to 3 minutes.

Add 4 cups of vegetable stock or hot water, mix well and cook on a medium flame for 10 minutes, while stirring occasionally. Add the cabbage, tomatoes, salt and pepper, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.

Serve winter vegetable soup hot garnished with parsley.

Savor the simplicity and wholesomeness of winter vegetable soup  (69 calories only), a low-calorie and heart-healthy option for those managing weight loss and heart disease.

Winter Vegetable Soup is rich in  Vitamin C Phosphorus and Folic acid.

Pro tips for winter vegetable soup. 1. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. 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.  2. For better taste use 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. 3. Add 1/4 cup chopped french beans. French beans have a mild, slightly sweet flavor that pairs well with the other vegetables in the soup. French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.   

Is Winter Vegetable Soup healthy?

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

Let's understand the Ingredients.

What's good.

French Beans ( Fansi ) : French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

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.

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

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

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.  

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

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

Yes. But skip potatoes. Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.

Can healthy individuals have Winter Vegetable Soup?


Winter Vegetable 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. 131% 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. 28% 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 ). 18% of RDA.


Value per serving% Daily Values
Energy69 cal3%
Protein1.8 g3%
Carbohydrates9.5 g3%
Fiber3 g12%
Fat2.7 g4%
Cholesterol0 mg0%
Vitamin A594.7 mcg12%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C52.6 mg131%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)36.2 mcg18%
Calcium84.7 mg14%
Iron1.7 mg8%
Magnesium27.1 mg8%
Phosphorus167.7 mg28%
Sodium33.9 mg2%
Potassium204.1 mg4%
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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