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Green Lentil Stew with Potatoes, Carrots and Onions Calories
Plant protein and fiber source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green Lentil Stew with Potatoes, Carrots and Onions (200 g) has 182 calories. That works out to 91 calories per 100 g. It contains 32.2 g of carbs, 10.4 g of protein, 1 g of fat and 10.8 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Green Lentil Stew with Potatoes, Carrots and Onions Nutrition Facts
Selected: 1 serving (medium) · 200 g
182
KCAL / 200G
Carbs
32.2g
· 12% DV
Protein
10.4g
· 21% DV
Fat
1g
· 1% DV
Fiber
10.8g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 23% · Fat 5%
Green Lentil Stew with Potatoes, Carrots and Onions nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 32.2 g | 12% |
| Fiber | 10.8 g | 39% |
| Protein | 10.4 g | 21% |
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 Potatoes, Carrots and Onions?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 182 kcal |
| 4 tablespoon (small) | 60 g | 55 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (small) | 120 g | 109 kcal |
| 1 serving (small) | 150 g | 137 kcal |
| 1 cup (medium) | 240 g | 218 kcal |
| 1 serving (large) | 300 g | 273 kcal |
| 1.5 cup (large) | 360 g | 328 kcal |
| 1 piece (jumbo) | 400 g | 364 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Green Lentil Stew with Potatoes, Carrots and Onions
How do you make green lentil stew with potatoes, carrots and onions?
Green lentil stew with potatoes, carrots and onions is made by simmering lentils and chopped vegetables in seasoned broth until tender. Soften the onion first, add the lentils and liquid, then add the potatoes and carrots so the vegetables keep their shape.
Do you need to soak green lentils for green lentil stew with potatoes, carrots and onions?
No, soaking is not essential for green lentil stew with potatoes, carrots and onions. Rinse and sort the lentils before cooking; if you soak them, they may cook faster, so check their texture earlier to avoid making them mushy.
Which spices go well in green lentil stew with potatoes, carrots and onions?
Cumin, black pepper, paprika and bay leaf work well in green lentil stew with potatoes, carrots and onions. Add cumin and paprika while softening the onion to release their aroma, and finish with lemon juice or fresh parsley if you like.
Can you make green lentil stew with potatoes, carrots and onions in a slow cooker?
Yes, green lentil stew with potatoes, carrots and onions can be made in a slow cooker. Add rinsed lentils, chopped vegetables, seasoning and broth, then cook until the lentils are tender; cut the potatoes into larger pieces so they do not break apart.
Can you use brown lentils instead of green lentils in green lentil stew with potatoes, carrots and onions?
Yes, brown lentils can replace green lentils in this stew, but they often soften more and may lose their shape sooner. Check the pot as it cooks and add the potatoes only when the lentils are beginning to become tender.
Why are the lentils still hard in green lentil stew with potatoes, carrots and onions?
The lentils may still be hard because they are old, the cooking liquid is acidic, or they have not simmered long enough. Cook them in plain water until nearly tender before adding acidic ingredients such as tomatoes or lemon.
Can you add tomatoes to green lentil stew with potatoes, carrots and onions?
Yes, tomatoes or tomato paste can be added to green lentil stew with potatoes, carrots and onions. For more even cooking, let the lentils soften first, then stir in the tomatoes and continue simmering until the potatoes are tender.
What can you serve with green lentil stew with potatoes, carrots and onions?
Crusty bread, rice, or a crisp green salad pairs well with green lentil stew with potatoes, carrots and onions. A spoonful of plain yogurt also makes a cool contrast to the warm, savory broth.
How long does green lentil stew with potatoes, carrots and onions last in the fridge?
Green lentil stew with potatoes, carrots and onions keeps for about 3–4 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 stew with potatoes, carrots and onions?
Yes, green lentil stew with potatoes, carrots and onions freezes well in airtight, portion-sized containers. The potatoes may become softer after thawing, so defrost the stew in the refrigerator and reheat it gently, stirring to restore an even texture.
Green Lentil Stew with Potatoes, Carrots and Onions Vitamins & Minerals
Vitamins
Vitamin A
310µg · 34% DV
Folate
96µg · 24% DV
B1
0.24mg · 20% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.38mg · 42% DV
Phosphorus
208mg · 30% DV
Manganese
0.68mg · 30% DV
Iron
3.1mg · 17% DV
Potassium ⭐
528mg · 16% DV
Sodium
16mg · 1% DV
Green Lentil Stew with Potatoes, Carrots and Onions 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 Potatoes, Carrots and Onions
To burn the 182 calories in 1 serving (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 Potatoes, Carrots and Onions?
Green lentil stew with potatoes, carrots and onions is a homestyle dish of green lentils simmered with diced vegetables until tender. The lentils give it a pleasantly substantial texture, while the carrots and onions add gentle sweetness; seasoning and thickness vary from kitchen to kitchen. It is a familiar kind of everyday stew in Turkish and other Mediterranean-influenced home cooking.
Serve it warm for lunch or dinner, with bread, rice or a simple salad; a squeeze of lemon brightens the earthy lentils. It provides plant protein and fibre, with 5.4 g of fibre per 100 g. For a lighter-feeling meal, keep added oil modest and round it out with fresh herbs or crisp vegetables.
How Nutritious Is Green Lentil Stew with Potatoes, Carrots and Onions?
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 Potatoes, Carrots and Onions 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 Potatoes, Carrots and Onions Contain Allergens?
No known major allergens
Which Diets Is Green Lentil Stew with Potatoes, Carrots and Onions 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 Potatoes, Carrots and Onions Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.