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Low-oil lentil stew Calories
High-fiber, plant-protein-rich low-oil legume stew
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil lentil stew (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 32.6 g of carbs, 11.9 g of protein, 3.1 g of fat and 10.6 g of fiber. Its 158.4 µg of Folate covers 40% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Low-oil lentil stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
202
KCAL / 220G
Carbs
32.6g
· 12% DV
Protein
11.9g
· 24% DV
Fat
3.1g
· 4% DV
Fiber
10.6g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 23% · Fat 14%
Low-oil lentil stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 10.6 g | 38% |
| Protein | 11.9 g | 24% |
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 Low-oil lentil stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 202 kcal |
| 1 tablespoon (mini) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (half) | 100 g | 92 kcal |
| 1 cup (medium) | 200 g | 184 kcal |
| 1 piece (whole) | 250 g | 230 kcal |
| 1 serving (large) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Low-oil lentil stew
How do you make low-oil lentil stew?
Low-oil lentil stew is made by simmering lentils with vegetables and just enough oil to soften the aromatics. Cook onion, carrot, and any spices briefly, add rinsed lentils and broth or water, then simmer until tender.
Which lentils work best in low-oil lentil stew?
Brown or green lentils hold their shape best in low-oil lentil stew, while red lentils break down into a thicker, softer dish. Adjust the cooking time and liquid to suit the lentil variety.
Can you cook low-oil lentil stew in a slow cooker?
Yes, low-oil lentil stew can be cooked in a slow cooker. Add rinsed lentils, chopped vegetables, seasonings, and broth, and cook until tender; add acidic ingredients such as tomatoes later if the lentils are slow to soften.
What should you serve with low-oil lentil stew?
Low-oil lentil stew pairs well with crusty bread, rice, or a simple green salad. A spoonful of yogurt or a squeeze of lemon adds contrast, while bread or grains make it a more substantial meal.
Does low-oil lentil stew cause gas or bloating?
It can cause gas or bloating in some people because lentils contain fermentable carbohydrates. Rinsing them, soaking them when appropriate, and cooking them until fully tender may make the stew easier to tolerate.
How long does low-oil lentil stew last in the fridge?
Low-oil lentil stew 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, and discard stew left at room temperature for too long.
Can you freeze low-oil lentil stew?
Yes, low-oil lentil stew freezes well. Cool it, portion it into airtight freezer-safe containers, and leave a little room for expansion; thaw and reheat gently, adding water if the texture has thickened.
Can you use canned lentils in low-oil lentil stew?
Yes, canned lentils work in low-oil lentil stew and make it quicker to prepare. Drain and rinse them, then add them after the vegetables have softened so they heat through without turning mushy.
Is low-oil lentil stew filling enough for dinner?
Yes, low-oil lentil stew can be filling for dinner because lentils provide both fiber and plant protein. Serve it with vegetables or a modest portion of bread or grains if you want a more complete meal.
Why is my low-oil lentil stew still hard after cooking?
Lentils in low-oil lentil stew may stay hard if they are old or if acidic ingredients such as tomatoes were added early. Simmer until tender before adding acidic ingredients, and add more hot water if the pot becomes too dry.
Low-oil lentil stew Vitamins & Minerals
Vitamins
Folate
158.4µg · 40% DV
B6
0.26mg · 15% DV
B1
0.18mg · 15% DV
Biotin
3.96µg · 13% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.84mg · 37% DV
Phosphorus
209mg · 30% DV
Iron
4.62mg · 26% DV
Sodium
396mg · 17% DV
Potassium ⭐
561mg · 17% DV
Low-oil lentil stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil lentil stew
To burn the 202 calories in 1 serving (medium) (220 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 Low-oil lentil stew?
Low-oil lentil stew is a home-style dish of lentils simmered with a small amount of oil and often vegetables such as onion or carrot. It is common in Turkish cooking and has cousins in many cuisines where lentils are a familiar pantry staple; the texture can range from brothy to thick depending on the lentils and cooking time.
Soft lentils and vegetables make it earthy, mild and satisfying. It is usually served as a lunch or dinner dish, with bread or rice, and a squeeze of lemon or a side salad works well. The stew offers fibre and plant protein while staying relatively low in fat. For a lighter plate, pair it with salad rather than a large portion of rice.
How Nutritious Is Low-oil lentil stew?
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 Low-oil 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 Low-oil lentil stew Contain Allergens?
No known major allergens
Which Diets Is Low-oil lentil stew 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
Low-oil lentil stew Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.92g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.