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Green Lentil, Chickpea and Ground Beef Stew Calories
High-protein, fiber- and iron-rich stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green Lentil, Chickpea and Ground Beef Stew (250 g) has 315 calories. That works out to 126 calories per 100 g. It contains 35.3 g of carbs, 23 g of protein, 10.3 g of fat and 11.8 g of fiber. Its 0.7 mg of Copper covers 78% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Green Lentil, Chickpea and Ground Beef Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
315
KCAL / 250G
Carbs
35.3g
· 13% DV
Protein
23g
· 46% DV
Fat
10.3g
· 13% DV
Fiber
11.8g
· 42% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 28% · Fat 29%
Green Lentil, Chickpea and Ground Beef Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 2.95 g | 15% |
| Trans fat | 0.2 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 35.3 g | 13% |
| Fiber | 11.8 g | 42% |
| Protein | 23 g | 46% |
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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How Many Calories in 1 Serving of Green Lentil, Chickpea and Ground Beef Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 315 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 100 g | 100 g | 126 kcal |
| ½ serving (half) | 125 g | 158 kcal |
| 1 cup (medium) | 200 g | 252 kcal |
| 1 bottle (large) | 350 g | 441 kcal |
| 1 serving (extra large) | 400 g | 504 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Green Lentil, Chickpea and Ground Beef Stew
How do you make Green Lentil, Chickpea and Ground Beef Stew?
Brown the ground beef with onion, stir in tomato paste and seasonings, then add green lentils, cooked chickpeas and broth or water. Simmer until the lentils are tender but still hold their shape; add extra liquid if the stew thickens too much.
Can you use canned chickpeas in Green Lentil, Chickpea and Ground Beef Stew?
Yes, canned chickpeas work well in Green Lentil, Chickpea and Ground Beef Stew. Drain and rinse them, then stir them in near the end of cooking so they heat through without becoming overly soft.
Which lentils work best in Green Lentil, Chickpea and Ground Beef Stew?
Green lentils are a good choice because they tend to keep their shape during simmering. Brown lentils can also work, but red lentils break down more readily and make Green Lentil, Chickpea and Ground Beef Stew thicker and less distinct in texture.
What spices go well in Green Lentil, Chickpea and Ground Beef Stew?
Cumin, black pepper, paprika and bay leaf pair well with Green Lentil, Chickpea and Ground Beef Stew. Add ground spices while browning the beef and onion so their flavor blooms, then adjust the seasoning after the lentils have cooked.
Can Green Lentil, Chickpea and Ground Beef Stew be made in a slow cooker?
Yes, Green Lentil, Chickpea and Ground Beef Stew can be made in a slow cooker. Brown the beef and onion first for a deeper flavor, and use cooked or canned chickpeas; dry chickpeas may not soften reliably during the stew’s cooking time.
How do you keep Green Lentil, Chickpea and Ground Beef Stew from getting mushy?
Use green lentils and simmer the stew gently rather than boiling it hard. Add cooked chickpeas later in the cooking, and check the lentils as they soften; prolonged cooking can make them split and turn Green Lentil, Chickpea and Ground Beef Stew pasty.
What can you serve with Green Lentil, Chickpea and Ground Beef Stew?
Crusty bread, rice or couscous are easy pairings for Green Lentil, Chickpea and Ground Beef Stew. A crisp green salad or plain yogurt adds freshness and balances the stew’s rich, savory flavor.
How long does Green Lentil, Chickpea and Ground Beef Stew last in the fridge?
Green Lentil, Chickpea and Ground Beef Stew generally keeps for three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze Green Lentil, Chickpea and Ground Beef Stew?
Yes, Green Lentil, Chickpea and Ground Beef Stew freezes well. Cool it, divide it into meal-sized airtight containers, and thaw it in the refrigerator before reheating; the lentils may soften a little more after thawing.
How can you make Green Lentil, Chickpea and Ground Beef Stew thicker?
To thicken Green Lentil, Chickpea and Ground Beef Stew, simmer it uncovered so excess liquid evaporates. You can also mash a few lentils and chickpeas against the side of the pot and stir them back in for a thicker texture without adding flour.
Green Lentil, Chickpea and Ground Beef Stew Vitamins & Minerals
Vitamins
Folate
180µg · 45% DV
B12
1.05µg · 44% DV
B3
5.25mg · 33% DV
B6
0.5mg · 29% DV
Minerals
Copper
0.7mg · 78% DV
Manganese
1.2mg · 52% DV
Phosphorus
355mg · 51% DV
Selenium
22µg · 40% DV
Sodium
525mg · 23% DV
Potassium ⭐
775mg · 23% DV
Green Lentil, Chickpea and Ground Beef Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Lentil, Chickpea and Ground Beef Stew
To burn the 315 calories in 1 serving (medium) (250 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.
What is Green Lentil, Chickpea and Ground Beef Stew?
Green Lentil, Chickpea and Ground Beef Stew brings together tender green lentils, chickpeas and minced beef in a hearty, home-style Turkish dish. It is often cooked with onion and tomato paste, though seasonings and consistency vary from kitchen to kitchen.
The legumes soften into a substantial stew, while the beef adds a savoury richness. In Turkey it is commonly served hot with rice, bread or yoghurt; elsewhere, it also works well as a one-pot meal with a simple salad. Its combination of legumes and meat makes it a protein-rich choice, with fibre from the pulses. For a lighter bowl, choose lean ground beef and keep added oil modest.
How Nutritious Is Green Lentil, Chickpea and Ground Beef Stew?
Nutrient density
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.
Satiety score
High
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.
Is Green Lentil, Chickpea and Ground Beef Stew Processed?
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.
Does Green Lentil, Chickpea and Ground Beef Stew Contain Allergens?
No known major allergens
Which Diets Is Green Lentil, Chickpea and Ground Beef Stew Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Green Lentil, Chickpea and Ground Beef Stew Fat Profile
SATURATED
2.95g
MONOUNSATURATED
4.45g
POLYUNSATURATED
1.33g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.