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Light, low-calorie vegetable soup with fiber, vitamin C and vitamin A
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Zucchini purslane soup (240 g) has 58 calories. That works out to 24 calories per 100 g. It contains 9.1 g of carbs, 2.6 g of protein, 1.2 g of fat and 2.9 g of fiber. Its 91.2 µg of Vitamin K covers 76% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
58
KCAL / 240G
Carbs
9.1g
· 3% DV
Protein
2.6g
· 5% DV
Fat
1.2g
· 2% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 18% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 58 kcal |
| 1 piece (mini) | 30 g | 7 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (small) | 180 g | 43 kcal |
| 1 bottle (small) | 250 g | 60 kcal |
| 1 serving (large) | 300 g | 72 kcal |
| 2 cup (large) | 480 g | 115 kcal |
| 1 bottle (large) | 500 g | 120 kcal |
Calculated from 24 calories per 100 g.
To make zucchini purslane soup, soften chopped zucchini with onion, add water or vegetable stock, and simmer until tender. Stir in the purslane near the end so its leaves keep some freshness, then serve chunky or blend until smooth.
Purslane gives zucchini purslane soup a mild, green flavor with a pleasant lemony tang. Its leaves become tender as they cook, while the succulent stems can retain a slight bite if added toward the end.
Yes, frozen purslane works in zucchini purslane soup. Thaw it and drain excess liquid before adding it near the end of cooking; frozen leaves are usually softer than fresh ones, so avoid simmering them for long.
No, zucchini purslane soup does not have to be blended. Leave it chunky to retain the contrast between zucchini and purslane, or blend briefly for a smoother bowl; blending is a matter of texture, not a required step.
Yes, zucchini purslane soup can be served cold, especially when made with yogurt or a bright lemon dressing. Chill it promptly after cooking and stir before serving, since the vegetables may settle as the soup cools.
Zucchini purslane soup is typically made with zucchini, purslane, onion, and water or vegetable stock. Olive oil, garlic, lemon, or yogurt are common additions, but the exact ingredients vary between home recipes.
Serve zucchini purslane soup with crusty bread, a simple salad, or a grain such as bulgur for a more complete meal. A spoonful of yogurt can also complement its fresh, mildly tangy flavor.
Zucchini purslane soup keeps for about 3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat; soups made with yogurt may separate slightly when reheated.
Yes, you can freeze zucchini purslane soup in airtight, portion-sized containers once it has cooled. The zucchini and purslane may soften or release water after thawing, and a yogurt-based version may separate, so stir it well after reheating.
Yes, spinach can replace purslane in zucchini purslane soup, although the result will lack purslane’s mildly tangy flavor and succulent texture. Add spinach near the end of cooking, just as you would the purslane leaves.
Vitamins
Vitamin K
91.2µg · 76% DV
Vitamin C
25.2mg · 28% DV
B6
0.19mg · 11% DV
Folate
43.2µg · 11% DV
Minerals
Sodium
432mg · 19% DV
Potassium ⭐
528mg · 16% DV
Manganese
0.34mg · 15% DV
Copper
0.12mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 58 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Zucchini purslane soup is a light, home-style soup made by cooking zucchini and purslane until tender, often with onion, then serving the vegetables in a broth. Recipes vary, but it is associated with Turkish home cooking, where purslane is a familiar seasonal green.
The zucchini turns soft and mild, while purslane brings a fresh, slightly tangy note. Serve it warm as a simple lunch or supper, with bread or a salad; a spoonful of yogurt is a possible finishing touch in some versions. It is a vegetable-forward choice, offering fibre and vitamins while remaining light. For a lighter bowl, use only a little oil and let the vegetables provide most of the flavour.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.19g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.