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Filling stew rich in fiber and plant protein, with additional protein from bone broth
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Lentil Stew with Bone Broth (240 g) has 218 calories. That works out to 91 calories per 100 g. It contains 32.2 g of carbs, 13.7 g of protein, 3.6 g of fat and 11.5 g of fiber. Its 0.5 mg of Copper covers 51% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
218
KCAL / 240G
Carbs
32.2g
· 12% DV
Protein
13.7g
· 27% DV
Fat
3.6g
· 5% DV
Fiber
11.5g
· 41% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 25% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.62 g | 3% |
| Trans fat | 0 g | |
| Sodium | 564 mg | 25% |
| Total carbohydrate | 32.2 g | 12% |
| Fiber | 11.5 g | 41% |
| Protein | 13.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 218 kcal |
| 1 tablespoon (small) | 18 g | 16 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (small) | 120 g | 109 kcal |
| 1 serving (medium) | 200 g | 182 kcal |
| 1 serving (large) | 300 g | 273 kcal |
| 1 bottle (large) | 350 g | 319 kcal |
| 1.5 cup (large) | 360 g | 328 kcal |
Calculated from 91 calories per 100 g.
To make lentil stew with bone broth, simmer rinsed lentils with sautéed onion and any vegetables you like until tender. Add the bone broth as the cooking liquid, then season with salt and spices near the end so you can adjust the flavor.
Green or brown lentils hold their shape best in lentil stew with bone broth. Red lentils cook faster and break down into a thicker, softer stew, so choose them if you prefer a less distinct texture.
Yes, lentil stew with bone broth can be cooked in a pressure cooker. Follow your cooker’s instructions for liquid levels and timing, and let the pressure release as directed before checking that the lentils are tender.
Lentils in lentil stew with bone broth can stay hard if they are old or have not cooked long enough. Add acidic ingredients such as tomatoes or lemon after the lentils begin to soften, since acidity can slow their cooking.
Lentil stew with bone broth is usually thicker and more substantial than lentil soup, with lentils that remain more distinct. You can make it soupier by adding more broth, or thicken it by simmering uncovered or mashing some of the lentils.
Yes, bone broth gives lentil stew with bone broth a deeper, savory taste than water alone. Its flavor can vary depending on how the broth was made, so taste the stew before adding extra salt.
Lentil stew with bone broth goes well with crusty bread, rice, or a simple green salad. A spoonful of yogurt or a squeeze of lemon can add a fresh contrast to the stew’s savory flavor.
Lentil stew with bone broth generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat.
Yes, lentil stew with bone broth freezes well in meal-sized portions. The lentils may soften and the stew may thicken after thawing; reheat it gently and stir in a little water or broth to loosen it.
No, lentils for lentil stew with bone broth generally do not need soaking. Rinse and sort them before cooking; soaking is optional, but it can shorten the cooking time and may help older lentils cook more evenly.
Vitamins
Folate
187.2µg · 47% DV
B1
0.29mg · 24% DV
B6
0.31mg · 18% DV
B5
0.58mg · 12% DV
Minerals
Copper
0.46mg · 51% DV
Manganese
0.91mg · 40% DV
Phosphorus
250mg · 36% DV
Iron
4.92mg · 27% DV
Sodium
564mg · 25% DV
Potassium ⭐
612mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 218 calories in 1 cup (medium) (240 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.
Lentil Stew with Bone Broth is a homestyle dish of lentils simmered until tender in bone broth, often with vegetables and everyday seasonings. Lentils have long been a staple across many cuisines, and this version draws on the comforting, slow-simmered stews common in Turkish home cooking; recipes vary from kitchen to kitchen.
Serve it hot as a filling lunch or supper, with bread or rice and a fresh salad or pickles alongside. Lentils contribute fibre and plant protein, while the broth adds some protein; a 100 g portion provides 4.8 g of fibre. For a lighter bowl, use oil sparingly and add extra vegetables, or brighten the stew with lemon and herbs.
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.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
0.62g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.