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Frying
Fry the makhanas in little oil. Blend half of them into a powder and keep them aside.
Green peas makhana soup
Green peas makhana soup has 86.1 calories per serving (1 Small Cup) — that's 79.2 calories per 100g. It provides 3.6g protein, 10.9g carbs, and 3.1g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Green peas makhana soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
86kcal
per small katori
- Protein
- 3.6 g
- Carbs
- 10.9 g
- Fat
- 3.1 g
- GI
- 55 (Low)
Vegetarian Low fat
Prep: 10 minCook: 20 min Total: 30 minServes 5
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (108.8 g)
- Calories86.1 kcal
- Carbs10.9 g (43.7 kcal)
- Protein3.6 g (14.4 kcal)
- Fat3.1 g (28.0 kcal)
Calories by portion
Calories and macros of Green peas makhana soup for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 54 | 43 | 1.8 | 5.5 | 1.6 |
| 1 small cup (katori) | 109 | 86 | 3.6 | 10.9 | 3.1 |
| 1½ small cups (katori) | 163 | 129 | 5.4 | 16.4 | 4.7 |
| 2 small cups (katori) | 218 | 172 | 7.2 | 21.9 | 6.2 |
| 100 g | 100 | 79 | 3.3 | 10 | 2.9 |
Nutrition Label
Green peas makhana soup
- Serving Size1 small cup (katori) (108.8 g)
- Calories86.1 kcal
- Carbs10.9 g
- Fiber2.0 g
- Sugar1.8 g
- Protein3.6 g
- Fat3.1 g
- Saturated fat1.8 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.3 g
- Cholesterol7.5 mg
- Sodium188.1 mg
Nutrition per 100g
- Calories79.2 kcal
- Carbs10.0 g
- Fiber1.8 g
- Sugar1.7 g
- Protein3.3 g
- Fat2.9 g
- Cholesterol6.9 mg
- Sodium172.9 mg
1 serving = 108.8g
Ingredients
Low fat milk
50 ml
Ghee clarified butter
1 tbsp
Peas fresh
100 g
Coriander leaves
15 g
Garlic small clove
10 g
Onion big
100 g
Salt
0.5 tsp
Water
200 ml
Black pepper powder
0.5 tsp
Makhana lotus seeds dried
50 g
Instructions
1
2
Chopping
Chop onions, coriander, and garlic cloves roughly.
3
Pressure Cooking
Heat a saucepan, add oil or ghee, chopped garlic, and onions. Saute until the onions are translucent. Add the peas along with some water to cook and salt to taste. Pressure cook this until done for 1-2 whistles. Switch off the flame, allow it to cool.
4
Blending
Transfer the ingredients into a blender and blend it until smooth.
5
Cooking
Take another pan at a low flame, add makhana powder and roast it well. Pour in milk and stir it. Add the previously blended puree, salt, black pepper powder, and mix well. Allow it to simmer until fully cooked.
6
Serving
Garnish with remaining roasted makhana, coriander and serve.
How long to burn it off
Time a 65 kg adult needs to burn one serving (86 kcal).
- Brisk walking (5 km/h)22 min≈ 2,200 steps
- Running (8 km/h)9 min
- Cycling (moderate)11 min
- Yoga30 min
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Green peas makhana soup | Gummadi Makhana Soup | Kaddu makahan soup | Lentil makhana soup |
|---|---|---|---|---|
| Calories | 86.1 kcal | 75.7 kcal | 75.7 kcal | 114.9 kcal |
| Carbs | 10.9 g | 9.5 g | 9.5 g | 15.7 g |
| Protein | 3.6 g | 2.4 g | 2.4 g | 5.3 g |
| Fat | 3.1 g | 3.1 g | 3.1 g | 3.4 g |
| Fiber | 2 g | 1.3 g | 1.3 g | 2.1 g |
| Sugar | 1.8 g | 2.2 g | 2.2 g | 2 g |
| Sodium | 188.1 mg | 189 mg | 189 mg | 203.4 mg |
| Cholesterol | 7.5 mg | 7.5 mg | 7.5 mg | 8.1 mg |
Health Goals Suitability
Weight Loss
At 86.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (3.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (7.5mg) and low saturated fat (1.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~108.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Green peas makhana soup stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (172.3-258.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Green peas makhana soup contains 86.1 kcal (3.6g protein, 10.9g carbs, 3.1g fat). That's 79.2 kcal per 100g. You can track exact portions in the Hint app.
At 86.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Green peas makhana soup has 3.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Green peas makhana soup is light enough for dinner at 86.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Green peas makhana soup is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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