Nutritional Facts of Zucchini and Carrot Clear Soup, Calories in Zucchini and Carrot Clear Soup

by Tarla Dalal
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How many calories does one serving of Zucchini and Carrot Clear Soup have?

One serving of Zucchini and Carrot Clear Soup gives 65 calories. Out of which carbohydrates comprise 36 calories, proteins account for 6 calorie and remaining calories come from fat which is 24 calories. One serving of Zucchini and Carrot Clear Soup provides about 3.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Zucchini and Carrot Clear Soup recipe serves 4. 

65 calories for 1 serving of Zucchini and Carrot Clear Soup, Cholesterol 0 mg, Carbohydrates 8.9g, Protein 1.6g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Zucchini and Carrot Clear Soup.

See zucchini carrot soup | zucchini vegetable clear soup for weight loss | zucchini carrot soup with vegetable stock |

zucchini carrot soup is a 100% vegetarian Indian soup. Learn how to make zucchini carrot soup with vegetable stock.

zucchini carrot soup is a chunky and flavorful clear weight loss soup made with a variety of chopped vegetables, vegetable stock, and aromatics. It is a comforting and nutritious soup that is perfect for a cold winter day. The soup has a rich, savory flavor with a hint of sweetness from the vegetables.

Zucchini carrot clear soup has a mild and slightly sweet flavor with a hint of earthy notes from the carrots. The zucchini adds a touch of sweetness and bitterness to the soup, while the carrots add depth and complexity. The soup is well-seasoned with salt and pepper, and the aromatics add a touch of freshness and brightness.

To make zucchini carrot clear soup, heat the olive oil in a pan, add the onions and garlic and sauté for one minute. Add the baharat or garam masala, carrots, zucchini, tomatoes and celery and sauté for another 2 minutes.Add the vegetable stock, salt and pepper.

Cook on medium heat for 10 minutes or till the vegetables are cooked. Add parsley and mix well. Serve zucchini carrot clear soup hot with pita bread or crusty bread.

zucchini carrot soup is a Lebanese style soup made using baharat which is a Lebanese spice powder. You can use garam masala  instead.

Savor the simplicity and wholesomeness of zucchini carrot clear soup (65 calories only), a low-calorie and heart-healthy option for those managing diabetes and heart disease.

Zucchini carrot soup is rich in vitamin Cphosphorus,  vitamin A (B-carotene) and Folic acid.

pro tips for zucchini carrot soup. 1. 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. Add vegetable stock or  hot water. 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 it is added to. 3. Use 1/2 tsp garam masala as an option to baharat.

Is Zucchini and Carrot Clear Soup healthy?

Yes, this is healthy for all. 

Let's understand the Ingredients.

What's good.

ZucchiniZucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for a long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets. Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque.  Zucchini’s water content plays the major role here. The high water content is necessary to bind stools and enhance its easy movement through the digestive tract. This is the same reason why zucchini is suggested for digestive ailments like constipationIrritable Bowel Syndrome (IBS) and leaky gut syndrome. Managing blood sugar well needs high fiber and less carbs. Zucchini fulfils both these criteria. See detailed benefits of Zucchini

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.  

Celery (Ajmoda) Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.  Diabetics too can include this vegetable to their diet as its high fiber contribute to maintain healthy levels of blood sugar levels.  Potassium and its active compound phthalides have shown positive effects in controlling blood pressure. See detailed benefits of celery

Parsley : Parsley is a fairly good source of calcium, which is definitely known to support bone strength. Adding parsley to your meals daily will help you build your red blood cells count and haemoglobin levels and overcome anaemia. A glass of juice with parsley like Carrot Spinach and parsley Juice is a very good detox to flush out toxins from your body and fight kidney stones. A cup of freshly chopped parsley fulfils your days requirement of vitamin C and vitamin K and folate. Parsley is part of  Heart-friendly foods. See detailed benefits of parsley

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 overweight individuals have Zucchini and Carrot Clear Soup?

Yes, this recipe is good for diabetics, heart and weight loss. Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for a long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets.

Can healthy individuals have Zucchini and Carrot Clear Soup?

Yes. 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.

Zucchini and Carrot Clear 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. 79% 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. 38% 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. 17% 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.

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

Value per serving% Daily Values
Energy65 cal3%
Protein1.6 g3%
Carbohydrates8.9 g3%
Fiber3 g12%
Fat2.7 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A822.5 mcg17%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C31.8 mg79%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)34.3 mcg17%
MINERALS
Calcium89.7 mg15%
Iron1.7 mg8%
Magnesium22 mg6%
Phosphorus226.2 mg38%
Sodium35.6 mg2%
Potassium214.1 mg5%
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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