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Wash the vegetables
Wash and chop the vegetables and keep them aside.
Vasanth Ulli Soup
Vasanth Ulli Soup has 58.8 calories per serving (1 Small Cup) — that's 54.5 calories per 100g. It provides 0.9g protein, 5.6g carbs, and 3.6g fat. With a high glycemic index (GI: 75), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Vasanth Ulli Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
59kcal
per small katori
- Protein
- 0.9 g
- Carbs
- 5.6 g
- Fat
- 3.6 g
- GI
- 75 (High)
Vegan
Prep: 10 minCook: 15 min Total: 25 minServes 5
Contains:GlutenSoy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (108 g)
- Calories58.8 kcal
- Carbs5.6 g (22.5 kcal)
- Protein0.9 g (3.6 kcal)
- Fat3.6 g (32.7 kcal)
Calories by portion
Calories and macros of Vasanth Ulli Soup for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 54 | 29 | 0.5 | 2.8 | 1.8 |
| 1 small cup (katori) | 108 | 59 | 0.9 | 5.6 | 3.6 |
| 1½ small cups (katori) | 162 | 88 | 1.4 | 8.4 | 5.4 |
| 2 small cups (katori) | 216 | 118 | 1.8 | 11.2 | 7.3 |
| 100 g | 100 | 55 | 0.8 | 5.2 | 3.4 |
Nutrition Label
Vasanth Ulli Soup
- Serving Size1 small cup (katori) (108 g)
- Calories58.8 kcal
- Carbs5.6 g
- Fiber1.1 g
- Sugar0.8 g
- Protein0.9 g
- Fat3.6 g
- Saturated fat0.6 g
- Mono unsaturated fat2.3 g
- Poly unsaturated fat0.6 g
- Cholesterol0.6 mg
- Sodium242.3 mg
Nutrition per 100g
- Calories54.5 kcal
- Carbs5.2 g
- Fiber1.1 g
- Sugar0.7 g
- Protein0.8 g
- Fat3.4 g
- Cholesterol0.5 mg
- Sodium224.4 mg
1 serving = 108g
Ingredients
Soy sauce
0.5 tsp
Potato
100 g
Onions green raw
100 g
Olive oil
1 tbsp
Coriander leaves
15 g
Garlic big clove
2 g
Salt
0.5 tsp
Water
300 ml
Black pepper powder
0.5 tsp
Oregano dried
0.25 tsp
Instructions
1
2
Saute the veggies
Heat olive oil in a pot. Fry the garlic for 10-12 seconds. Add the spring onions and saute for 4-5 minutes on a low flame. Now add the chopped potatoes. Season with salt and pepper. Stir well.
3
Add water
Pour water and stir again. Cover the pot and simmer till the potatoes are cooked completely on a low to medium flame.
4
Blend it
Let the soup cool down a bit. With a hand blender, blend the soup till smooth. The soup will appear thick now.
5
Simmer
Add soy sauce, oregano and keep the soup to simmer for 4-5 minutes, add more water if required if the soup is very thick.
6
Serve it hot
Serve spring onion soup hot, plain, or with some bread garnished with some spring onion greens or parsley.
How long to burn it off
Time a 65 kg adult needs to burn one serving (59 kcal).
- Brisk walking (5 km/h)15 min≈ 1,500 steps
- Running (8 km/h)6 min
- Cycling (moderate)8 min
- Yoga21 min
Glycemic Index
75 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Vasanth Ulli Soup | Kalan vatul cadam | Kumbalam Fried Rice | Mushroom fried rice |
|---|---|---|---|---|
| Calories | 58.8 kcal | 201.5 kcal | 201.5 kcal | 201.5 kcal |
| Carbs | 5.6 g | 32.4 g | 32.4 g | 32.4 g |
| Protein | 0.9 g | 4.1 g | 4.1 g | 4.1 g |
| Fat | 3.6 g | 6.1 g | 6.1 g | 6.1 g |
| Fiber | 1.1 g | 2.2 g | 2.2 g | 2.2 g |
| Sugar | 0.8 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 242.3 mg | 437.8 mg | 437.8 mg | 437.8 mg |
| Cholesterol | 0.6 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 58.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (0.9g 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 (0.6mg) and low saturated fat (0.6g) 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
Moderate-to-high GI (75) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~108g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Vasanth Ulli 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 (117.6-176.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Vasanth Ulli Soup contains 58.8 kcal (0.9g protein, 5.6g carbs, 3.6g fat). That's 54.5 kcal per 100g. You can track exact portions in the Hint app.
At 58.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Vasanth Ulli Soup has 0.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Vasanth Ulli Soup is light enough for dinner at 58.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vasanth Ulli 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.
Moderate-to-high GI (75) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin 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/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Portion 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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