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low calorie green peas soup recipe | healthy Indian matar soup for diabetes, heart, blood pressure | zero oil green peas soup |
Tarla Dalal
10 September, 2022
Table of Content
low calorie green peas soup recipe | healthy Indian matar soup for diabetes, heart, blood pressure | zero oil green peas soup | with 24 amazing images.
This low calorie green peas soup is a simple yet powerful recipe made using just 3 ingredients—fresh green peas, onions and garlic—without a single drop of oil. Its clean, wholesome flavour makes it an ideal choice for those wanting a light, nutritious, and easy-to-digest meal. Learn to make this healthy Indian pea soup for everyday wellness or as a soothing addition to your detox meals.
A major highlight of this recipe is that it is a truly zero oil green peas soup, relying entirely on dry roasting and simmering to bring out deep flavours. This cooking method not only preserves nutrients but also eliminates unnecessary fats, making it suitable for people watching their weight, cholesterol, or overall fat intake.
Low calorie green peas soup is especially healthy for individuals with high blood pressure, as it uses restricted saltand contains natural potassium from peas, which helps balance sodium levels. Its light consistency and minimal fat also support heart-friendly eating patterns, making it a safe and comforting option.
This diabetic-friendly pea soup is low in calories, high in fibre and completely oil-free, making it suitable for those managing diabetes, heart health, and overweight conditions. Fibre from green peas helps regulate blood sugar levels, while the absence of oil reduces calorie load, supporting long-term metabolic health.
Made without cream or butter, this zero oil green peas soup delivers rich flavour through pureed vegetables alone. The natural sweetness of peas blends beautifully with garlic and onion, giving the soup a pleasant aroma and silky texturewithout relying on high-calorie additives.
With its vibrant colour and nutrient-dense profile, this soup offers a refreshing way to include Vitamin K, antioxidantsand fibre in your diet. Whether served as a starter or a light meal, this healthy Indian matar soup brings warmth, nourishment and satisfaction in every spoonful.
Tips for low calorie pea soup: 1.Use fresh green peas as they give the peas soup a lovely green colour. 2. Use fresh green green peas as they give a better taste. Matar or green pease are in season in the Indian winter months of Nov to Feb. 3. If fresh green peas not available, use frozen.
Enjoy low calorie pea soup recipe | zero oil vegan green peas soup | healthy Indian pea soup | with step by step photos.
Tags
Soaking Time
0
Preparation Time
10 Mins
Cooking Time
17 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
27 Mins
Makes
4 servings
Ingredients
For Low Calorie Green Peas Soup
1 1/2 cups fresh green peas
1/4 cup chopped onion
2 tsp finely chopped garlic (lehsun)
salt to taste, restricted salt for health
Method
For low calorie pea soup
- To make low calorie pea soup, heat a deep non-stick pan and when hot, add the onions and dry roast on a medium flame for 1 minute.
- Add the garlic and dry roast on a medium flame for 1 more minute.
- Add the green peas and 4 cups of water and mix well. Cover it with a lid and cook on a medium flame for 12 minutes, while stirring occasionally. Keep aside to cool completely.
- Once cooled, blend it in a mixer till smooth.
- Transfer the mixture into the same deep non-stick pan, add the salt and pepper, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
- Serve the low calorie pea soup hot garnished with parsley.
Low Calorie Pea Soup recipe with step by step photos
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like low calorie pea soup recipe | zero oil vegan green peas soup | healthy Indian pea soup | then see our collection of healthy Indian soups and some recipes we love.
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what is low calorie pea soup made of? healthy Indian pea soup is made from simple and cheap ingredients available in India such as 1 1/2 cups fresh green peas, 1/4 cup chopped onions, 2 tsp finely chopped garlic (lehsun), salt to taste and freshly ground black pepper (kalimirch) to taste. See below image of list of ingredients for low calorie pea soup.
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what is low calorie pea soup made of? healthy Indian pea soup is made from simple and cheap ingredients available in India such as 1 1/2 cups fresh green peas, 1/4 cup chopped onions, 2 tsp finely chopped garlic (lehsun), salt to taste and freshly ground black pepper (kalimirch) to taste. See below image of list of ingredients for low calorie pea soup.
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Green Peas benefits for Weight loss. If you’re trying to lose weight then green peas are a healthy option to be included in your diet as they are rich in insoluble dietary fibre or high in fiber which will make you feel fuller for a long time and prevent you from eating (1) (2). Being a source of vegetarian protein it aids in weight loss (3). See : 9 Magnificent Green Peas benefits (Matar) + Healthy Recipes.
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Green Peas benefits for Weight loss. If you’re trying to lose weight then green peas are a healthy option to be included in your diet as they are rich in insoluble dietary fibre or high in fiber which will make you feel fuller for a long time and prevent you from eating (1) (2). Being a source of vegetarian protein it aids in weight loss (3). See : 9 Magnificent Green Peas benefits (Matar) + Healthy Recipes.
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To make low calorie pea soup recipe | zero oil vegan green peas soup | healthy Indian pea soup | heat a deep non-stick pan.
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When hot, add 1/4 cup chopped onions.
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Dry roast on a medium flame for 1 minute.
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Add 2 tsp finely chopped garlic (lehsun).
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Dry roast on a medium flame for 1 more minute.
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Add 1 1/2 cups fresh green peas. Use frozen peas if fresh not available.
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Add 4 cups of water.
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Mix well.
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Cover it with a lid and cook on a medium flame for 12 minutes, while stirring occasionally.
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Peas are cooked after cooking for 12 minutes.
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Keep aside to cool completely.
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To make low calorie pea soup recipe | zero oil vegan green peas soup | healthy Indian pea soup | heat a deep non-stick pan.
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Once cooled, put in a blender.
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Blend it in a mixer till smooth.
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Transfer the mixture into the same deep non-stick pan.
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Add salt to taste. We added 1/2 tsp salt.
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Add freshly ground black pepper (kalimirch). We added 1/4 tsp black pepper.
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Mix well.
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Cook low calorie pea soup | zero oil vegan green peas soup | healthy Indian pea soup | on a medium flame for 3 minutes, while stirring occasionally.
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Serve low calorie pea soup | zero oil vegan green peas soup | healthy Indian pea soup | hot.
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Once cooled, put in a blender.
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Use fresh green peas as they give the peas soup a lovely green colour.
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Use fresh green green peas as they give a better taste. Matar or green pease are in season in the Indian winter months of Nov to Feb.
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Check if your peas are cooked towards the end of cooking them.
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Press the cooked peas between your fingers to test if they are cooked. They should be soft and break when pressed.
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Use fresh green peas as they give the peas soup a lovely green colour.
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low calorie pea soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 18% of RDA.
- 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. 14% of RDA.
- 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. 13% of RDA.
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low calorie pea soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 53 cal |
| Protein | 3.9 g |
| Carbohydrates | 9.3 g |
| Fiber | 4.6 g |
| Fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 4.4 mg |
Click here to view Calories for Low Calorie Green Peas Soup
The Nutrient info is complete
Loves Food
Dec. 24, 2015, 4:30 p.m.
Fresh Green Peas used in this healthy recipe imparts a lovely taste and adds a nice thick body to the soup. A must make during green peas season.
n_katira
Aug. 3, 2015, 9:19 a.m.
Nice bright green colour with garlicky flavour. Mint though used only as garnish lends a fresh taste to this soup. Do not miss out on adding pepper as it really perks up the flavour of the soup.
