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Green lentil stew with onion and garlic Calories
Rich in plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green lentil stew with onion and garlic (200 g) has 224 calories. That works out to 112 calories per 100 g. It contains 39.4 g of carbs, 17.4 g of protein, 1 g of fat and 16.2 g of fiber. Its 250 µg of Folate covers 63% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Green lentil stew with onion and garlic Nutrition Facts
Selected: 1 cup (medium) · 200 g
224
KCAL / 200G
Carbs
39.4g
· 14% DV
Protein
17.4g
· 35% DV
Fat
1g
· 1% DV
Fiber
16.2g
· 58% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 29% · Fat 4%
Green lentil stew with onion and garlic nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 39.4 g | 14% |
| Fiber | 16.2 g | 58% |
| Protein | 17.4 g | 35% |
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 Cup of Green lentil stew with onion and garlic?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 224 kcal |
| 100 g | 100 g | 112 kcal |
| ½ cup (small) | 100 g | 112 kcal |
| 1 serving (medium) | 180 g | 202 kcal |
| 1 serving (large) | 280 g | 314 kcal |
| 1.5 cup (large) | 300 g | 336 kcal |
| 1 bottle (jumbo) | 350 g | 392 kcal |
| 1 pack (large) | 400 g | 448 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Green lentil stew with onion and garlic
How do you make green lentil stew with onion and garlic?
Green lentil stew with onion and garlic is made by simmering lentils with sautéed onion and garlic until tender. Cook the onion first, add the garlic briefly, then stir in rinsed lentils and water or stock and simmer until the lentils are soft.
Do you need to soak green lentils for green lentil stew with onion and garlic?
No, you do not have to soak green lentils for green lentil stew with onion and garlic. Rinse them before cooking; soaking can shorten the cooking process, but unsoaked lentils work well when simmered until tender.
How long does green lentil stew with onion and garlic take to cook?
Green lentil stew with onion and garlic takes long enough for the lentils to become tender, with cooking time varying by their age and whether they were soaked. Check them as they simmer and add more liquid if the pot starts to dry out.
Can you make green lentil stew with onion and garlic in a slow cooker?
Yes, green lentil stew with onion and garlic can be made in a slow cooker. Add rinsed lentils, onion, garlic, and cooking liquid, then cook until the lentils are tender; add acidic ingredients such as tomatoes later if the lentils stay firm.
What spices go well in green lentil stew with onion and garlic?
Cumin, black pepper, paprika, and bay leaf all work well in green lentil stew with onion and garlic. Add ground spices while cooking the onion so their flavor blooms, and finish with lemon juice or fresh herbs for brightness.
What should you serve with green lentil stew with onion and garlic?
Green lentil stew with onion and garlic pairs well with crusty bread, rice, or a simple grain such as bulgur. A crisp salad or plain yogurt on the side balances the stew's earthy, savory flavor.
Can you use canned lentils in green lentil stew with onion and garlic?
Yes, canned lentils can be used in green lentil stew with onion and garlic. Drain and rinse them, cook the onion and garlic with the seasonings, then stir the lentils in near the end so they heat through without turning mushy.
How long does green lentil stew with onion and garlic last in the fridge?
Green lentil stew with onion and garlic keeps in the refrigerator for about three to four days in a covered container. Cool it promptly after cooking, and reheat only the portion you plan to eat until steaming hot.
Can you freeze green lentil stew with onion and garlic?
Yes, green lentil stew with onion and garlic freezes well. Cool it first, divide it into meal-sized containers, and leave room for expansion; thaw it in the refrigerator and loosen the stew with a little water as it reheats.
Does green lentil stew with onion and garlic cause gas?
It can cause gas in some people because lentils contain fermentable carbohydrates and fiber. Cooking the lentils until very tender and starting with a modest serving may make green lentil stew with onion and garlic easier to tolerate.
Green lentil stew with onion and garlic Vitamins & Minerals
Vitamins
Folate
250µg · 63% DV
B1
0.34mg · 28% DV
B6
0.36mg · 21% DV
B3
2.24mg · 14% DV
Minerals
Copper
0.5mg · 56% DV
Phosphorus
360mg · 51% DV
Manganese
0.98mg · 43% DV
Iron
6.2mg · 34% DV
Potassium ⭐
740mg · 22% DV
Sodium
10mg · 0% DV
Green lentil stew with onion and garlic 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 onion and garlic
To burn the 224 calories in 1 cup (medium) (200 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 onion and garlic?
Green lentil stew with onion and garlic is a home-style dish built around green lentils simmered with softened onion and garlic. Recipes vary, but it is a familiar kind of legume stew in Turkish cooking and in other cuisines where lentils are everyday staples; some versions include tomato or warming spices.
Serve it hot, with a thick, spoonable texture that can be loosened with a little broth or water. It pairs well with rice, bread, pickles or a crisp salad. Lentils make it a filling source of plant protein and fibre, with 8.1 g of fibre per 100 g. For a lighter bowl, keep added oil modest and add extra vegetables alongside.
How Nutritious Is Green lentil stew with onion and garlic?
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 onion and garlic 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 onion and garlic Contain Allergens?
No known major allergens
Which Diets Is Green lentil stew with onion and garlic Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green lentil stew with onion and garlic Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.