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Green lentil stuffed vegetables Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green lentil stuffed vegetables (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 38.2 g of carbs, 10.8 g of protein, 7.8 g of fat and 11.6 g of fiber. Its 0.5 mg of Copper covers 51% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Green lentil stuffed vegetables Nutrition Facts
Selected: 1 serving (medium) · 200 g
260
KCAL / 200G
Carbs
38.2g
· 14% DV
Protein
10.8g
· 22% DV
Fat
7.8g
· 10% DV
Fiber
11.6g
· 41% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 16% · Fat 27%
Green lentil stuffed vegetables nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 490 mg | 21% |
| Total carbohydrate | 38.2 g | 14% |
| Fiber | 11.6 g | 41% |
| Protein | 10.8 g | 22% |
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 stuffed vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 260 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 piece (medium) | 160 g | 208 kcal |
| 1 cup (chopped) | 180 g | 234 kcal |
| 1 piece (large) | 240 g | 312 kcal |
| 1 cup (whole) | 260 g | 338 kcal |
| 1 serving (large) | 300 g | 390 kcal |
| 1 piece (jumbo) | 320 g | 416 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Green lentil stuffed vegetables
How do you make green lentil stuffed vegetables?
Green lentil stuffed vegetables are made by filling hollowed vegetables with a seasoned lentil mixture and cooking them until tender. The filling may include onion, tomato, herbs and rice or bulgur; recipes vary with the vegetables and regional style.
Which vegetables work best for green lentil stuffed vegetables?
Bell peppers, zucchini and eggplant all work well for green lentil stuffed vegetables. Choose pieces of similar size so they cook evenly, and leave the base intact when hollowing them so the filling stays inside.
Can you use canned lentils for green lentil stuffed vegetables?
Yes, canned lentils can be used for green lentil stuffed vegetables. Drain and rinse them first, then fold them into the filling near the end of preparation; they are already soft, so avoid overmixing or they may turn mushy.
Why does the filling in green lentil stuffed vegetables turn mushy?
The filling in green lentil stuffed vegetables usually turns mushy when the lentils are overcooked before stuffing or the vegetables cook for too long. Cook lentils until just tender, and keep the pot at a gentle simmer rather than a vigorous boil.
Can you prepare green lentil stuffed vegetables ahead of time?
Yes, you can prepare green lentil stuffed vegetables ahead by making the filling and hollowing the vegetables in advance. Keep them covered and refrigerated separately, then stuff and cook them when you are ready to serve.
How do you stop green lentil stuffed vegetables from splitting while cooking?
To stop green lentil stuffed vegetables from splitting, avoid packing the filling tightly and arrange them snugly in the cooking dish. Leave room for rice or bulgur to expand, and use gentle heat so the vegetables soften without breaking apart.
Are green lentil stuffed vegetables usually served with a sauce?
Green lentil stuffed vegetables can be served with plain yogurt, a lemony sauce or the cooking juices, depending on the recipe. A fresh, tangy accompaniment works especially well with a rich filling; serve sauce on the side to keep the vegetables intact.
Can green lentil stuffed vegetables be eaten cold?
Yes, green lentil stuffed vegetables can be eaten cold or at room temperature, particularly when prepared with olive oil. If they were cooked as a hot, saucy dish, reheating them is also a good way to enjoy the tender filling.
How long do leftover green lentil stuffed vegetables last in the fridge?
Leftover green lentil stuffed vegetables keep for a few days in a covered container in the refrigerator. Refrigerate them promptly after the meal, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
Do green lentil stuffed vegetables freeze well?
Green lentil stuffed vegetables can be frozen, though the vegetables may soften and lose their shape after thawing. Cool them completely, freeze in portions in an airtight container, and thaw in the refrigerator before reheating gently.
Green lentil stuffed vegetables Vitamins & Minerals
Vitamins
Folate
152µg · 38% DV
Vitamin C
24.8mg · 28% DV
B1
0.32mg · 27% DV
B6
0.38mg · 22% DV
Minerals
Copper
0.46mg · 51% DV
Manganese
0.92mg · 40% DV
Phosphorus
216mg · 31% DV
Iron
4.1mg · 23% DV
Sodium
490mg · 21% DV
Potassium ⭐
584mg · 17% DV
Green lentil stuffed vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentil stuffed vegetables
To burn the 260 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 stuffed vegetables?
Green lentil stuffed vegetables are a home-style dish associated with Turkish and broader eastern Mediterranean cooking. Peppers, courgettes or aubergines are hollowed out and filled with cooked green lentils; depending on the household, the filling may also include rice, onion, tomato and herbs. Recipes vary, so the vegetables and seasonings can change with the season.
The vegetables turn tender as the filling stays hearty, and the dish can be served warm or at room temperature, often with lemon and fresh herbs. It offers both fibre and plant protein, with 5.8 g of fibre per 100 g. For a lighter meal, use a measured amount of oil and pair it with a crisp salad; it also works well as a substantial vegan main or part of a shared spread.
How Nutritious Is Green lentil stuffed vegetables?
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 stuffed vegetables 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 stuffed vegetables Contain Allergens?
No known major allergens
Which Diets Is Green lentil stuffed vegetables 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 stuffed vegetables Fat Profile
SATURATED
1g
MONOUNSATURATED
4.3g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.