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Oil-Free Green Lentil and Eggplant Stew Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Oil-Free Green Lentil and Eggplant Stew Nutrition Facts
Selected: 100 g
92
KCAL / 100G
Carbs
16.4g
· 69%
Protein
6.4g
· 27%
Fat
0.4g
· 4%
Fiber
6.3g
Oil-Free Green Lentil and Eggplant Stew Vitamins & Minerals
Vitamins
Folate
91µg · 23% DV
B1
0.16mg · 13% DV
B6
0.16mg · 9% DV
B2
0.06mg · 5% DV
Minerals
Phosphorus
112mg · 16% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Magnesium
35mg · 8% DV
Oil-Free Green Lentil and Eggplant Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-Free Green Lentil and Eggplant 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 Oil-Free Green Lentil and Eggplant Stew Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Green Lentil and Eggplant 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
Oil-Free Green Lentil and Eggplant Stew Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
Foods Similar to Oil-Free Green Lentil and Eggplant Stew
Oil-Free Green Lentil and Eggplant Stew — Frequently Asked Questions
Why can oil-free green lentil and eggplant stew taste bitter sometimes?
Eggplant can turn slightly bitter if it is older, seedy, or cooked too harshly without enough moisture. Using fresh eggplant, salting it briefly if needed, and simmering gently usually improves the flavor.
Why does this stew often taste better the next day?
As it rests, the lentils, eggplant, and seasonings blend more fully. Chilling it and reheating gently the next day often gives a more rounded taste.
Does being oil-free mean it will not keep you full?
No. Lentils provide both protein and fibre, which help with fullness, and you can make the meal feel more balanced by pairing it with yogurt, salad, or a whole grain side.
Can green lentil and eggplant stew be frozen?
Yes, it freezes well in portioned airtight containers. The eggplant may become softer after thawing, but the overall flavor is usually still good.
What goes well with this stew for a more balanced meal?
A yogurt-based side, a fresh salad, or a small serving of whole grains pairs well with it. If you want a vegan plate, a lemony salad and whole grain bread or bulgur-style gluten-free alternative can round it out.
Is this stew better before or after a workout?
Because it is high in fibre, it may feel heavy right before exercise for some people. It is often more comfortable after training, especially with an easy-to-digest carbohydrate on the side.
Do green lentils need to be soaked before cooking?
Not always, but soaking can shorten cooking time and may make them easier to digest for some people. Even without soaking, rinsing well and cooking thoroughly matters.
Can this dish cause gas, and how can that be reduced?
Lentils can cause bloating in some people, especially if they are not used to legumes. Rinsing, soaking if desired, cooking well, and increasing portion size gradually can help.
What helps your body use the iron from this meal better?
Foods rich in vitamin C, such as lemon, peppers, or tomatoes, can support absorption of plant-based iron from lentils. Tea and coffee are better taken a little away from the meal rather than with it.
Who should be more careful with this stew?
People with sensitive digestion, reflux, or a low tolerance for legumes may do better with smaller portions at first. Texture-sensitive eaters may also notice that eggplant becomes very soft, especially after reheating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.