Calories of Chickpea Soup | Tarladalal.com (2024)

One serving (280 ml) ofChickpea Soupgives154 calories.Out of which carbohydrates comprise 98 calories, proteins account for 24calories and remaining calories come from fat which is 31calories. One serving of Chickpea Soup provides about 7.7percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Chickpea Souprecipe serves 5, makes 1400ml, 280 ml per serving.

154 calories for 1 serving of Chickpea Soup, Cholesterol 0 mg, Carbohydrates 24.7g, Protein 5.8g, Fat 3.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Chickpea Soup

IsChickpea Souphealthy?

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

Let's understand the Ingredients.

What's good.

Kabuli Chana ( white chick peas):Kabuli Chanawhich is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good fordiabetics. Chickpeas are high inFibreresulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams ofprotein, which is a really good amount. See here for10 fabolous benefits of chickpeas.

Onions (pyaz, kanda): Rawonionsare a very valuable source ofvitamin C– the immune building vitamin. Along with other phytonutrients from onions, it helps tobuild WBC(white blood cells)which serves as a line of defence against illness. Yes, it’s a source of manyantioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers totalcholesterolin the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn wouldlower blood pressureand good forheart,diabetics. Read thebenefits of onions.

Garlic:Garlichas been proven tolower cholesterol.The active ingredient allicin present in garlic aids inlowering blood pressure.Garlic is also alleged to help regulate blood glucose levels fordiabetics.Garlicis great for theheartand 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 completebenefits of garlic.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ):Tomatoesare extremely rich source ofLycopene. Tomatoes are a powerful antioxidant, super rich inVitamin C, good forheart.Tomatoes are aPregnantwoman's friend and are rich inFolate or Folic Acidwhich helps your body to produce and maintain new cells, especiallyred blood cells. Read about13 amazingbenefits of tomatoes.

Carrots (gajjar) :Carrotshave the nutrient Beta Carotene which is a form ofVitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.Theyrelieve constipation,lower blood pressure, havefibreandlower cholesterol. Read the 11 superbenefiits of carrotsand why to include them in your daily diet.

Celery (Ajmoda):Celeryhelpsreduce the total blood cholesteroland triglyceride levels, thus reducing the clogging of arteries and chances of stroke. Diabeticstoo can include this vegetable to their diet as its highfibercontribute to maintain healthy levels of blood sugar levels.Potassiumand its active compound phthalides have shown positive effects in controllingblood pressure. See detailedbenefits of celery.

Olive Oil, Extra Virgin Olive oil: Olive oil is astrong antioxidantandgood for heart. Also ithasanti inflammationproperties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA.Olive oil, especially theextra virgin olive oil, is unrefined oil in its natural state and free of chemicals.Moreover,olive oilalso 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'sfat 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 haveChickpea Soup?

Yes.Kabuli Chanawhich is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good fordiabetics. Chickpeas are high inFibreresulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams ofprotein, which is a really good amount.

Can healthy individuals haveChickpea Soup?

Yes.Garlichas been proven tolower cholesterol.The active ingredient allicin present in garlic aids inlowering blood pressure.Garlic is also alleged to help regulate blood glucose levels fordiabetics.

Chickpea Soupis rich in below macronutrients, vitamins and minerals given in descendingorder (highest to lowest).

1. Vitamin C: Vitamin Cis 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. 83% of RDA.
2. Phosphorus:Phosphorusrich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods likedairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 50% of RDA.
3. Fiber:Dietary fiberreduces 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.40% of RDA.
4. Folic Acid(Vitamin B9):Folic acidis an essential vitamin required throughout pregnancy.Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 38% of RDA.
5. Calcium.SeeCalcium rich recipes:Calciumis a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Likemilk,curds, cheese,paneerandbuttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 25% of RDA.
6. Vitamin B1 (Thiamine):Vitamin B1protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 areFlax seeds (alsi),Sunflower seeds,Sesame seeds,Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice,jowar, bajra. 20% of RDA.
7. Vitamin A rich recipes,Beta Carotene:Vitamin Ais crucial for healthy vision, cell growth and healthy skin.Sources of vitamin A include yellow-orange fruits and vegetables likecarrots, mango, papaya, peach, tomatoes, pumpkinetc. and other vegetables likespinach, kale, fenugreek leaves, broccoli, capsicumetc. 19% of RDA.