⏱ 30 min total

Vegan Samosa Soup

Name: Vegan Samosa Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 2 Potato medium Potato; ¼ tsp Coconut oil; 1 pepper Green chili pepper; 1 ½ cloves, minced Garlic; ½ medium Onion; ½ tsp, ground Cumin seed; ½ tsp Coriander seed; ⅛ tsp, whole Fennel seed; ⅛ tsp Turmeric; ⅜ tsp Salt; ⅛ tsp Cayenne pepper; 1 ½ cup Vegetable broth; ¼ lime yields Lime juice; ¼ cup Chickpeas; 1 tbsp Cilantro

Per 1 serving · 969 g · 15 ingredients

Calories

476

24%
of a 2,000 cal day

Protein
17g
14% of calories
Carbs
99g
80% of calories
Fat
3.4g
6% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Samosa Soup (969 g) has 476 calories, with 17 g of protein, 99 g of carbohydrates and 3.4 g of fat. Most of its energy comes from carbs (80% of calories). It is high in protein (34% DV), dietary fiber (52% DV) and Vitamin C (225% DV). Keep an eye on sodium, which provides 109% of the daily value.

Per 100 g

49cal

very low energy density

Protein per 100 cal

3.5g

Net carbs

84g

carbs minus fiber

Fiber

15g

8.1 g sugar

High in

20%+ of the daily value

Protein34%
Dietary fiber52%
Vitamin C225%
Thiamine32%
Niacin32%
Vitamin B6142%

Good source of

10–19% of the daily value

Vitamin K15%
Choline15%
Calcium13%
Zinc18%

Watch

20%+ of the daily value

Sodium109%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Chop potatoes, chilis, garlic, and onions. In a large saucepan, add the potatoes along with water to cover them by a few inches. Bring to a boil, and cook until the potatoes are fork tender. Rinse and drain the cooked potatoes.
2
Warm the coconut oil over medium heat in a skillet. Add the chilis, garlic, and onion, and stir. Cook for 2-3 minutes, until softened slightly.
3
Add all of the ingredients for the spice blend, and stir. Continue stirring frequently, cooking at medium heat for about 2 more minutes, until the spices are fragrant and slightly browned.
4
Remove from the heat, and remove the mixture from the pan immediately. Add to a blender or food processor, and blend until mostly smooth.
5
Add the cooked potatoes to the blender, along with as much of the broth as needed to blend. Blend until smooth (or leave slightly chunky if you prefer).
6
Transfer the mixture to the saucepan, add the rest of the broth and the lime juice. Bring to a gentle boil, then reduce to a simmer. Simmer for 10-15 minutes, or until the flavors have come together to your liking. Stir in the cooked garbanzo beans and adjust seasoning as desired. Serve hot, topped with fresh cilantro.

Vitamins & minerals

Amounts for 1 serving (969 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	36 μg	4%
Vitamin C	203 mg	225%
Vitamin D	0 μg	0%
Vitamin E	0.5 mg	3%
Vitamin K	18 μg	15%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.1 mg	7%
Niacin	5 mg	32%
Vitamin B6	2 mg	142%
Folate (B9)	106 μg	27%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	31%
Choline	82 mg	15%

Minerals

Nutrient	Amount	% Daily Value
Calcium	128 mg	13%
Iron	6 mg	78%
Potassium	2,285 mg	49%
Magnesium	144 mg	34%
Phosphorus	350 mg	50%
Zinc	2 mg	18%
Copper	1 mg	75%
Manganese	2 mg	72%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	11 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	416 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	66 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 476 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

90min
Walking (3.5 mph)
57min
Cycling (moderate)
40min
Running (6 mph)
67min
Swimming laps

Common questions

How many calories are in Vegan Samosa Soup?

One serving of Vegan Samosa Soup (1 serving) has 476 calories, which works out to 49 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Vegan Samosa Soup high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Samosa Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 84 g of net carbs and 80% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Samosa Soup?

2514 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Samosa Soup?

8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (969 g)

Calories476

% Daily Value*

Total fat 3.4g	4%
Saturated fat 1.2g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 2,514mg	109%
Total carbohydrate 99g	36%
Dietary fiber 15g	52%
Total sugars 8.1g
Protein 17g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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