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Kidney Beans Pumpkin Thick Soup
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10 mins Cooking Time
2
Servings
Diversity score
Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.
Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein
10%
Carbs
42%
Fats
48%
This low calorie, low fat, zero trans fat, gluten free, no dairy, lactose free and no added sugar pulses recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan indian recipe is a perfect mid morning, evening, dinner or lunch soups dish. The savoury and flavorful recipe provides a boost of total fiber - 8% and potassium (k) - 7% to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with paneer sandwich toast, brown wheat bread mushroom cheese sandwich, potato toast sandwich or grilled veg brown bread sandwich.
Ingredients
- 1/2 Cup Chopped Pumpkin
- 3.5 Tsp Brown Kidney Beans (Rajma)
- 1/2 Tsp Chopped Garlic
- 1/2 Tsp Mixed Herbs
- 1/4 Tsp Salt
- 1 Tsp Oil
- As Required Water
Method
Pre Preparation
Step 1
Soak and pressure cook rajma
Step 2
Make puree from chopped pumpkin
Preparation
Step 1
In a pan heat oil, add chopped garlic and pumpkin puree
Step 2
Add cooked rajma beans and mix well
Step 3
Add water, mixed herbs, salt, cover and let it simmer
Step 4
Serve warm
Print
Kidney Beans Pumpkin Thick Soup
10 mins Cooking Time
2
Servings
Diversity score
Sources of Calories
Protein
10%
Carbs
42%
Fats
48%
This low calorie, low fat, zero trans fat, gluten free, no dairy, lactose free and no added sugar pulses recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan indian recipe is a perfect mid morning, evening, dinner or lunch soups dish. The savoury and flavorful recipe provides a boost of total fiber - 8% and potassium (k) - 7% to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with paneer sandwich toast, brown wheat bread mushroom cheese sandwich, potato toast sandwich or grilled veg brown bread sandwich.
Ingredients
- 1/2 Cup Chopped Pumpkin
- 3.5 Tsp Brown Kidney Beans (Rajma)
- 1/2 Tsp Chopped Garlic
- 1/2 Tsp Mixed Herbs
- 1/4 Tsp Salt
- 1 Tsp Oil
- As Required Water
Method
Pre Preparation
Step 1
Soak and pressure cook rajma
Step 2
Make puree from chopped pumpkin
Preparation
Step 1
In a pan heat oil, add chopped garlic and pumpkin puree
Step 2
Add cooked rajma beans and mix well
Step 3
Add water, mixed herbs, salt, cover and let it simmer
Step 4
Serve warm
Allergies
Food Additives
Garlic
Pumpkin
NUTRITION FACTS
Approximate values
Serving Size
Medium Soup Bowl(194gm)
Amount Per ServingCalories
73
kcal
% Daily Value *
Total Carbohydrate 7gm
2.5%
Dietary Fiber 3gm
10.2%
Protein 2gm
3.6%
Total Fat 4gm
4.8%
*Percentage Daily Values are based on a 2000 calorie diet.
Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.
Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)
How long would it take burn 73 kcals ?
- Walking (3 mph ) 21 minutes
- Running (6 mph ) 13 minutes
- Bicycling 10 minutes
Values estimated based on person weighing 60 kgs.
Allergies
Food Additives
Garlic
Pumpkin
NUTRITION FACTS
Approximate values
Serving Size
Medium Soup Bowl(194gm)
Amount Per ServingCalories
73
kcal
% Daily Value *
Total Carbohydrate 7gm
2.5%
Dietary Fiber 3gm
10.2%
Protein 2gm
3.6%
Total Fat 4gm
4.8%
*Percentage Daily Values are based on a 2000 calorie diet.
Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.
Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)
How long would it take burn 73 kcals ?
- Walking (3 mph ) 21 minutes
- Running (6 mph ) 13 minutes
- Bicycling 10 minutes
Values estimated based on person weighing 60 kgs.
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