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Plain green lentil stew Calories
High in plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain green lentil stew (200 g) has 232 calories. That works out to 116 calories per 100 g. It contains 40.3 g of carbs, 18 g of protein, 0.8 g of fat and 15.8 g of fiber. Its 362 µg of Folate covers 91% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Plain green lentil stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
232
KCAL / 200G
Carbs
40.3g
· 15% DV
Protein
18g
· 36% DV
Fat
0.8g
· 1% DV
Fiber
15.8g
· 56% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 30% · Fat 3%
Plain green lentil stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 15.8 g | 56% |
| Protein | 18 g | 36% |
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 Plain green lentil stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 232 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 0.25 cup (quarter) | 50 g | 58 kcal |
| 100 g | 100 g | 116 kcal |
| ½ cup (half) | 100 g | 116 kcal |
| 1 serving (medium) | 150 g | 174 kcal |
| 1 serving (large) | 250 g | 290 kcal |
| 1.5 cup (large) | 300 g | 348 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Plain green lentil stew
How do you make plain green lentil stew?
Plain green lentil stew is made by simmering rinsed green lentils with onion, water or stock, and seasonings until tender. Add tomatoes or tomato paste if you want a richer, tangier stew; adjust the liquid near the end to get the consistency you like.
Do you need to soak green lentils for plain green lentil stew?
No, soaking is not required for plain green lentil stew. Rinse the lentils and cook them directly; soaking can shorten cooking and may help them cook more evenly. Older lentils can take longer to soften, even when soaked.
Why are the lentils in my plain green lentil stew still hard?
The lentils in plain green lentil stew may stay hard if they are old, undercooked, or simmered with acidic ingredients from the beginning. Keep cooking until tender, adding hot water if needed; add tomatoes or vinegar later in cooking.
Which green lentils work best in plain green lentil stew?
Whole green lentils are best for plain green lentil stew because they hold their shape while becoming tender. French-style green lentils also work, though they may need more cooking; split lentils soften faster and are more likely to make the stew thick and less textured.
What seasonings go well in plain green lentil stew?
Cumin, black pepper, bay leaf, garlic, and paprika all complement plain green lentil stew. Start with a modest amount, then taste near the end; a squeeze of lemon or a little vinegar at serving brightens the earthy lentil flavor.
Can you freeze plain green lentil stew?
Yes, plain green lentil stew freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator or reheat it from frozen over gentle heat, adding water if it has thickened.
How long does plain green lentil stew last in the fridge?
Plain green lentil stew keeps for about three to four days in a covered container in the refrigerator. Refrigerate it once it has cooled rather than leaving it out for hours, and reheat only the portion you plan to eat.
What should you serve with plain green lentil stew?
Plain green lentil stew pairs well with crusty bread, rice, or a green salad. For a more filling meal, serve it with roasted vegetables or a spoonful of yogurt; a lemony side also balances the lentils’ earthy flavor.
How can you make plain green lentil stew thicker?
To thicken plain green lentil stew, simmer it uncovered so excess liquid evaporates. You can also mash some of the cooked lentils against the side of the pot and stir them back in, which thickens the broth without adding flour.
Can you make plain green lentil stew with canned lentils?
Yes, canned lentils can be used for plain green lentil stew, but add them near the end because they are already cooked. Drain and rinse them first, then simmer briefly with the aromatics and broth so they take on the flavor without falling apart.
Plain green lentil stew Vitamins & Minerals
Vitamins
Folate
362µg · 91% DV
B1
0.34mg · 28% DV
B5
1.28mg · 26% DV
B6
0.36mg · 21% DV
Minerals
Copper
0.5mg · 56% DV
Phosphorus
360mg · 51% DV
Manganese
0.98mg · 43% DV
Iron
6.66mg · 37% DV
Potassium ⭐
738mg · 22% DV
Sodium
4mg · 0% DV
Plain green lentil stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain green lentil stew
To burn the 232 calories in 1 cup (medium) (200 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 Plain green lentil stew?
Plain green lentil stew is a simple, home-style dish of green lentils simmered until tender, familiar in Turkish cooking. In its plain form, the lentils take centre stage, though some home recipes add onion or a little tomato paste. The finished stew can be quite brothy or thick enough to eat with a fork, and is usually served warm.
In Turkey, it often appears as a satisfying everyday main, accompanied by rice, bread or pickles; it also fits easily into meat-free meals elsewhere. It provides plant protein and fibre, with about 9 g of protein per 100 g. For a lighter pot, use a modest amount of oil and loosen the stew with water as it cooks.
How Nutritious Is Plain 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 Plain 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 Plain green lentil stew Contain Allergens?
No known major allergens
Which Diets Is Plain 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
Plain green lentil stew Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.