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low calorie pea soup recipe | zero oil green peas soup | healthy Indian matar soup |
Tarla Dalal
06 December, 2024
Table of Content
low calorie pea soup is a 3 ingredient soup made with zero oil. Learn to make healthy Indian pea soup.
Here is a fabulous healthy Indian pea soup with an attractive pale-green colour and rich texture, made with green peas and onions.
You can feel every spoonful of this low calorie pea soup bursting with the juiciness of green peas.
Few know that peas are rich in Vitamin k which aids in bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue.
The zero oil vegan green peas soup is low in calories and high in fibre content, which makes it a boon to weight-watchers and those aiming to control their cholesterol levels.
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
Preparation Time
10 Mins
Cooking Time
17 Mins
Total Time
27 Mins
Makes
4 servings
Ingredients
For Low Calorie Pea Soup
1 1/2 cups fresh green peas
1/4 cup chopped onion
2 tsp finely chopped garlic (lehsun)
salt to taste
Method
- 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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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
| 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 Pea Soup
The Nutrient info is complete
Loves Food
March 13, 2025, midnight
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
March 13, 2025, midnight
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.
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