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Green Lentil Stew with Carrots and Tomato Paste Calories
A hearty lentil stew with plant protein and fiber, cooked with carrots and tomato paste.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green Lentil Stew with Carrots and Tomato Paste (250 g) has 258 calories. That works out to 103 calories per 100 g. It contains 38.5 g of carbs, 13.3 g of protein, 6 g of fat and 13 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Green Lentil Stew with Carrots and Tomato Paste Nutrition Facts
Selected: 1 serving (medium) · 250 g
258
KCAL / 250G
Carbs
38.5g
· 14% DV
Protein
13.3g
· 27% DV
Fat
6g
· 8% DV
Fiber
13g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 20% · Fat 21%
Green Lentil Stew with Carrots and Tomato Paste nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 13 g | 46% |
| Protein | 13.3 g | 27% |
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 Stew with Carrots and Tomato Paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 258 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 100 g | 100 g | 103 kcal |
| 1 serving (small) | 200 g | 206 kcal |
| 1 cup (medium) | 240 g | 247 kcal |
| 1 bottle (medium) | 300 g | 309 kcal |
| 1 serving (large) | 350 g | 361 kcal |
Calculated from 103 calories per 100 g.
Frequently Asked Questions About Green Lentil Stew with Carrots and Tomato Paste
How do you make Green Lentil Stew with Carrots and Tomato Paste?
Green Lentil Stew with Carrots and Tomato Paste is made by simmering green lentils with carrots, onion, tomato paste, and water or stock until tender. Cook the onion and paste first, then add the lentils and carrots; adjust the liquid as it simmers.
Can you make Green Lentil Stew with Carrots and Tomato Paste with canned lentils?
Yes, you can make Green Lentil Stew with Carrots and Tomato Paste with canned green lentils. Add them after the carrots have started to soften, since canned lentils are already cooked; simmer just long enough for the flavors to come together.
Do green lentils need soaking for Green Lentil Stew with Carrots and Tomato Paste?
No, soaking is not essential for Green Lentil Stew with Carrots and Tomato Paste. Soaking can shorten cooking time, but unsoaked lentils work too; rinse them first and cook until tender before serving.
Can you use fresh tomatoes instead of tomato paste in Green Lentil Stew with Carrots and Tomato Paste?
Yes, you can use chopped or grated fresh tomatoes in Green Lentil Stew with Carrots and Tomato Paste, but the stew will taste less concentrated and may be thinner. Simmer it uncovered for a while to reduce excess liquid.
Why do green lentils stay firm in Green Lentil Stew with Carrots and Tomato Paste?
Green lentils are naturally firmer than red lentils and usually hold their shape in Green Lentil Stew with Carrots and Tomato Paste. If they remain hard, they may need more simmering; acidic ingredients added early can also slow softening.
Is Green Lentil Stew with Carrots and Tomato Paste a complete meal?
Green Lentil Stew with Carrots and Tomato Paste can serve as a filling plant-based main, since lentils provide protein and fiber. Add bread, rice, or another grain if you want a more substantial meal, or serve it with a salad for balance.
Can you freeze Green Lentil Stew with Carrots and Tomato Paste?
Yes, Green Lentil Stew with Carrots and Tomato Paste freezes well. Cool it before packing into airtight, meal-sized containers, leaving a little room for expansion. Thaw it in the refrigerator and reheat until steaming hot.
How long does Green Lentil Stew with Carrots and Tomato Paste keep in the fridge?
Green Lentil Stew with Carrots and Tomato Paste keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat.
What spices go well in Green Lentil Stew with Carrots and Tomato Paste?
Cumin, black pepper, paprika, and bay leaf work well in Green Lentil Stew with Carrots and Tomato Paste. Add ground spices while cooking the onion and tomato paste so their aroma develops before you add the liquid.
Does Green Lentil Stew with Carrots and Tomato Paste cause bloating?
It can cause bloating in some people because lentils contain fermentable carbohydrates. Rinsing the lentils, cooking them until fully tender, and starting with a smaller serving may make Green Lentil Stew with Carrots and Tomato Paste easier to tolerate.
Green Lentil Stew with Carrots and Tomato Paste Vitamins & Minerals
Vitamins
Folate
112.5µg · 28% DV
Vitamin A
175µg · 19% DV
B1
0.22mg · 18% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.8mg · 35% DV
Phosphorus
238mg · 34% DV
Iron
4mg · 22% DV
Potassium ⭐
675mg · 20% DV
Sodium
450mg · 20% DV
Green Lentil Stew with Carrots and Tomato Paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Lentil Stew with Carrots and Tomato Paste
To burn the 258 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 Stew with Carrots and Tomato Paste?
Green lentil stew with carrots and tomato paste is a homestyle Turkish dish made by simmering green lentils with carrots, usually along with onion and seasonings. The lentils tend to keep their shape, while tomato paste gives the broth a savoury, gently tangy depth and the carrots add a little sweetness.
In Turkey it is commonly served hot as a main dish, with rice, bulgur or bread; a salad or pickles make easy accompaniments. For English-speaking cooks elsewhere, it also works well as a filling one-pot supper with crusty bread. Lentils make the stew a source of plant protein and fibre, with 5.2 g of fibre per 100 g. Use a modest amount of oil for a lighter pot, and add lemon at the table if you like.
How Nutritious Is Green Lentil Stew with Carrots and Tomato Paste?
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 Stew with Carrots and Tomato Paste 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 Stew with Carrots and Tomato Paste Contain Allergens?
No known major allergens
Which Diets Is Green Lentil Stew with Carrots and Tomato Paste Good For?
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
Green Lentil Stew with Carrots and Tomato Paste Fat Profile
SATURATED
0.8g
MONOUNSATURATED
3.13g
POLYUNSATURATED
1.45g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.