1 cup (medium) of Lentil Stew (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 33.4 g of carbs, 12.5 g of protein, 2.4 g of fat and 10.1 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.

What is Lentil Stew?

This Turkish-style Lentil Stew is a homely, one-pot dish of lentils simmered with onion and vegetables. Green or brown lentils are common for this thicker preparation, with ingredients such as carrot and tomato adding sweetness and depth; recipes vary from kitchen to kitchen.

The lentils turn tender while the vegetables soften into a rich, spoonable broth. In Turkey, it is often served as a filling main meal with rice or bulgur pilaf, and may come with pickles or yoghurt on the side. It also reheats well for another meal. Naturally low in fat and a source of plant protein and fibre, it works well for a meat-free dinner; use a modest amount of oil and add extra vegetables for a lighter bowl.

Lentil Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

15.2g

· 6% DV

Protein

5.7g

· 11% DV

Fat

1.1g

· 1% DV

Fiber

4.6g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 65% · Protein 24% · Fat 11%

Lentil Stew Vitamins & Minerals

Vitamins

0.13mg · 11% DV

Folate

38µg · 10% DV

0.13mg · 8% DV

0.3mg · 6% DV

Minerals

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

Phosphorus

54mg · 8% DV

How Nutritious Is Lentil Stew?

Nutrient density

High

78/ 100

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

62/ 100

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.

Lentil Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil Stew

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lentil 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 Lentil Stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lentil Stew 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

Lentil Stew Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Lentil Stew

🥣vs🥣

Lentil Stew vs Green Lentils (Boiled)21 kcal fewer per 100 g

→🥣vs🌱

Lentil Stew vs Edamame26 kcal fewer per 100 g

→🥣vs🫘

Lentil Stew vs White Beans32 kcal fewer per 100 g

→🥣vs🍲

Lentil Stew vs Bean Stew with Meat25 kcal fewer per 100 g

→

Foods Similar to Lentil Stew

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Lentil Stew

How do you make lentil stew?

Lentil stew is made by simmering lentils with vegetables and seasoning until tender. Cook onion, carrots, and other vegetables briefly, add rinsed lentils, tomatoes, and water or stock, then simmer until the lentils are soft and the stew reaches your preferred thickness.

Do you need to soak lentils for lentil stew?

No, most lentils do not need soaking before you make lentil stew. Rinse them and cook until tender; soaking can shorten the cooking time, especially for larger lentils, but it is optional.

Which lentils are best for lentil stew?

Green or brown lentils are best if you want lentil stew with distinct, intact lentils. Red lentils cook down faster and make a softer, thicker stew, so they work well when you prefer a more blended texture.

What vegetables go in lentil stew?

Onion, carrot, and tomato are common vegetables in lentil stew. Celery, garlic, and leafy greens also work well; add vegetables according to how long they need to cook so the lentils and vegetables finish tender together.

What should you serve with lentil stew?

Serve lentil stew with crusty bread, rice, or a grain such as bulgur to make it a more substantial meal. A crisp salad or a spoonful of yogurt also pairs well with its earthy, savory flavor.

Can lentil stew be frozen?

Yes, lentil stew freezes well. Let it cool, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat thoroughly, adding water or stock if it has thickened.

How long does lentil stew last in the fridge?

Lentil stew keeps for a few days in the refrigerator when stored promptly in a covered container. Cool it before refrigerating, and reheat only the portion you plan to eat until it is steaming hot throughout.

Why are the lentils in my lentil stew still hard?

Lentils can stay hard in lentil stew if they are old or have not cooked long enough. Keep simmering until tender, and add acidic ingredients such as tomatoes or vinegar later if the lentils are taking a long time to soften.

How do you thicken lentil stew?

To thicken lentil stew, simmer it uncovered so excess liquid can evaporate, or mash some of the cooked lentils and stir them back in. If it is too thick, loosen it with a little water or stock.

Is lentil stew a healthy meal?

Yes, lentil stew can be a nourishing meal: lentils provide plant protein and fiber, and vegetables add variety. A homemade version lets you control the amount of salt and oil, while serving it with vegetables or a whole grain can round out the meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026