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Medium-Oil Green Lentil Stew Calories
A fiber- and plant-protein-rich green lentil stew prepared with a moderate amount of oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Medium-Oil Green Lentil Stew (240 g) has 269 calories. That works out to 112 calories per 100 g. It contains 36.5 g of carbs, 15.4 g of protein, 8.2 g of fat and 12.7 g of fiber. Its 0.5 mg of Copper covers 59% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Medium-Oil Green Lentil Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
269
KCAL / 240G
Carbs
36.5g
· 13% DV
Protein
15.4g
· 31% DV
Fat
8.2g
· 11% DV
Fiber
12.7g
· 45% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 22% · Fat 26%
Medium-Oil Green Lentil Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 36.5 g | 13% |
| Fiber | 12.7 g | 45% |
| Protein | 15.4 g | 31% |
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 Cup of Medium-Oil Green Lentil Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 269 kcal |
| 1 tablespoon (small) | 18 g | 20 kcal |
| 4 tablespoon (small) | 72 g | 81 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (medium) | 250 g | 280 kcal |
| 1 cup (large) | 300 g | 336 kcal |
| 1 serving (large) | 350 g | 392 kcal |
| 1 bottle (large) | 500 g | 560 kcal |
| 1 serving (extra large) | 500 g | 560 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Medium-Oil Green Lentil Stew
How do you make Medium-oil green lentil stew?
Make Medium-oil green lentil stew by simmering green lentils with onion, tomato paste, water or stock, and a moderate amount of oil until tender. Add vegetables such as carrots or potatoes if you like, and season to taste.
Do you need to soak lentils for Medium-oil green lentil stew?
No, soaking is not essential for Medium-oil green lentil stew. It can shorten cooking time, but you can cook unsoaked lentils; sort and rinse them first, then check that they become tender without losing their shape.
How do you stop the lentils from going mushy in Medium-oil green lentil stew?
To keep the lentils intact in Medium-oil green lentil stew, simmer gently and avoid cooking them longer than needed. Stir carefully rather than frequently, and add acidic ingredients such as tomato paste after the lentils have begun to soften.
What is the difference between green and brown lentils in Medium-oil green lentil stew?
Green lentils usually hold their shape better than brown lentils in Medium-oil green lentil stew, giving it a chunkier texture. Brown lentils tend to soften more, so check the stew as it cooks and adjust the cooking time to the lentil variety.
What vegetables and seasonings go in Medium-oil green lentil stew?
Onion and tomato paste are common starting points for Medium-oil green lentil stew. Carrot, potato, garlic, cumin, paprika, or bay leaf can also work; add vegetables according to how soft or chunky you want the finished stew.
What should you serve with Medium-oil green lentil stew?
Serve Medium-oil green lentil stew with crusty bread, rice, or a simple grain side. A crisp salad or a spoonful of plain yogurt can balance the stew’s earthy flavor, though the yogurt makes the meal non-vegan.
Can you freeze Medium-oil green lentil stew?
Yes, Medium-oil green lentil stew freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and thaw it in the refrigerator before reheating until steaming hot. Potatoes may become softer after freezing and thawing.
How long does Medium-oil green lentil stew keep in the fridge?
Medium-oil green lentil stew keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat.
Can you make Medium-oil green lentil stew with canned lentils?
Yes, canned lentils can be used in Medium-oil green lentil stew, but they are already cooked. Add them near the end of cooking so they heat through without breaking apart, and reduce the added salt if the lentils are salted.
Does Medium-oil green lentil stew cause bloating?
It can cause bloating in some people because lentils contain fermentable carbohydrates and fiber. Cooking the lentils until tender and starting with a smaller serving may help; increase the portion gradually if you are not used to eating legumes.
Medium-Oil Green Lentil Stew Vitamins & Minerals
Vitamins
Folate
180µg · 45% DV
B1
0.38mg · 32% DV
B6
0.43mg · 25% DV
B5
1.01mg · 20% DV
Minerals
Copper
0.53mg · 59% DV
Manganese
1.08mg · 47% DV
Phosphorus
252mg · 36% DV
Iron
5.4mg · 30% DV
Sodium
444mg · 19% DV
Potassium ⭐
648mg · 19% DV
Medium-Oil Green Lentil Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Medium-Oil Green Lentil Stew
To burn the 269 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.
What is Medium-Oil Green Lentil Stew?
Medium-oil green lentil stew is a home-style Turkish dish of green lentils simmered until tender, often with onion and tomato paste. The lentils usually hold their shape, while the cooking liquid develops a savoury, gently rich flavour. In Turkey it is served hot, commonly alongside rice or bulgur pilaf, pickles or a fresh salad; you can add yoghurt at the table if you like. It provides substantial plant protein and fibre, with a moderate amount of oil. For a lighter meal, serve it with plenty of salad and keep the accompanying pilaf portion modest.
How Nutritious Is Medium-Oil Green Lentil Stew?
Nutrient density
Very 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 Medium-Oil 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 Medium-Oil Green Lentil Stew Contain Allergens?
No known major allergens
Which Diets Is Medium-Oil Green 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
Medium-Oil Green Lentil Stew Fat Profile
SATURATED
1.01g
MONOUNSATURATED
3.96g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 18.4:1
Above the ideal 4:1 (18.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.