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Low-oil vegetable green lentil stew Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil vegetable green lentil stew (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 35.6 g of carbs, 13.9 g of protein, 2.4 g of fat and 13.2 g of fiber. Its 0.4 mg of Copper covers 46% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Low-oil vegetable green lentil stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
209
KCAL / 220G
Carbs
35.6g
· 13% DV
Protein
13.9g
· 28% DV
Fat
2.4g
· 3% DV
Fiber
13.2g
· 47% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 25% · Fat 10%
Low-oil vegetable green lentil stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 319 mg | 14% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 13.2 g | 47% |
| Protein | 13.9 g | 28% |
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 vegetable green lentil stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 209 kcal |
| 1 tablespoon (medium) | 20 g | 19 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 cup (medium) | 170 g | 162 kcal |
| 1 cup (large) | 255 g | 242 kcal |
| 1 serving (large) | 300 g | 285 kcal |
| 1 bottle (large) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Low-oil vegetable green lentil stew
How do you make low-oil vegetable green lentil stew?
Cook onion and your chosen vegetables with a small amount of oil, then add rinsed green lentils, seasoning and enough water or stock to cover. Simmer until the lentils are tender, adding quick-cooking vegetables later so they keep their texture.
Do you need to soak lentils for low-oil vegetable green lentil stew?
No, green lentils do not have to be soaked before making low-oil vegetable green lentil stew. Rinse them and cook them directly; soaking can shorten cooking time, but the lentils may soften sooner, so check them as they simmer.
Can you use canned lentils in low-oil vegetable green lentil stew?
Yes, drained and rinsed canned green lentils work in low-oil vegetable green lentil stew. Add them after the vegetables have softened and simmer only long enough to heat through, or they may break apart.
How can you keep low-oil vegetable green lentil stew from turning mushy?
Simmer low-oil vegetable green lentil stew gently and stop cooking as soon as the lentils are tender. Add potatoes and other quick-cooking vegetables later, and stir gently rather than frequently to help the lentils hold their shape.
What can you use instead of oil in low-oil vegetable green lentil stew?
You can soften the onion with a splash of water or stock instead of oil when making low-oil vegetable green lentil stew. Add more liquid a little at a time as it cooks, and use herbs, spices or tomato paste for flavor.
How do you thicken low-oil vegetable green lentil stew?
To thicken low-oil vegetable green lentil stew, mash a few cooked lentils and vegetables against the side of the pot, then stir them back in. Letting the stew simmer uncovered briefly also reduces excess liquid.
Which lentils work best in low-oil vegetable green lentil stew?
Whole green lentils are a good choice for low-oil vegetable green lentil stew because they tend to keep their shape during simmering. Red lentils soften much faster and create a smoother, thicker dish rather than the same chunky stew.
What should you serve with low-oil vegetable green lentil stew?
Serve low-oil vegetable green lentil stew with crusty bread, rice or a grain such as bulgur, plus a fresh salad. The stew can also stand alone as a meal; a squeeze of lemon just before serving brightens its earthy flavor.
Can low-oil vegetable green lentil stew be frozen?
Yes, low-oil vegetable green lentil stew freezes well in individual portions. Cool it promptly, freeze it in airtight containers, and thaw it in the refrigerator; vegetables such as potatoes may be softer after thawing, so stir gently while reheating.
How long does low-oil vegetable green lentil stew last in the fridge?
Low-oil vegetable green lentil stew keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat until it is hot throughout.
Low-oil vegetable green lentil stew Vitamins & Minerals
Vitamins
Folate
171.6µg · 43% DV
B1
0.29mg · 24% DV
B6
0.37mg · 22% DV
Vitamin K
17.16µg · 14% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.95mg · 41% DV
Phosphorus
253mg · 36% DV
Iron
4.73mg · 26% DV
Potassium ⭐
693mg · 20% DV
Sodium
319mg · 14% DV
Low-oil vegetable green 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 vegetable green lentil stew
To burn the 209 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 vegetable green lentil stew?
Low-oil vegetable green lentil stew is a home-style, one-pot dish of green lentils simmered with vegetables, often with an onion and tomato-based seasoning. The lentils turn tender while usually keeping their shape, giving the stew a pleasantly hearty texture; the exact vegetables and spices vary from kitchen to kitchen.
It works as a warming main meal, served with bread or rice, and leftovers are easy to reheat for lunch. Lentils make it a good source of plant protein and fibre, with 6 g of fibre per 100 g. For a lighter plate, pair a serving with a crisp salad, or add extra vegetables without increasing the oil.
How Nutritious Is Low-oil vegetable green 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 vegetable green 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 vegetable green lentil stew Contain Allergens?
No known major allergens
Which Diets Is Low-oil vegetable green 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
Low-oil vegetable green lentil stew Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.