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Spinach, Lentil and Minced Meat Stew Calories
Hearty source of protein, fiber and iron
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach, Lentil and Minced Meat Stew (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 23.8 g of carbs, 21.5 g of protein, 11.5 g of fat and 9.5 g of fiber. Its 550 µg of Vitamin K covers 458% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Spinach, Lentil and Minced Meat Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
23.8g
· 9% DV
Protein
21.5g
· 43% DV
Fat
11.5g
· 15% DV
Fiber
9.5g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 30% · Fat 37%
Spinach, Lentil and Minced Meat Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 3.55 g | 18% |
| Trans fat | 0.08 g | |
| Sodium | 463 mg | 20% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 9.5 g | 34% |
| Protein | 21.5 g | 43% |
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 Spinach, Lentil and Minced Meat Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 280 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (small) | 180 g | 202 kcal |
| 1 bottle (medium) | 300 g | 336 kcal |
| 1 serving (large) | 350 g | 392 kcal |
| 1 pack (large) | 400 g | 448 kcal |
| 1 serving (extra large) | 450 g | 504 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Spinach, Lentil and Minced Meat Stew
How do you make spinach, lentil and minced meat stew?
To make spinach, lentil and minced meat stew, brown the minced meat with onion, stir in tomato paste if desired, then add lentils and liquid. Simmer until the lentils are nearly tender, add the spinach near the end, and cook just until wilted.
Which lentils work best in spinach, lentil and minced meat stew?
Red lentils are an easy choice for spinach, lentil and minced meat stew because they cook quickly and help thicken it. Green or brown lentils hold their shape better, but need a longer cooking time and may need to be cooked separately first.
Can you use frozen spinach in spinach, lentil and minced meat stew?
Yes, frozen spinach works in spinach, lentil and minced meat stew. Thaw and drain it first if you want to avoid adding excess liquid, then stir it in near the end. Fresh spinach can go straight into the pot once the lentils are nearly tender.
What should you serve with spinach, lentil and minced meat stew?
Spinach, lentil and minced meat stew goes well with rice, bulgur, or crusty bread, which soak up its savory broth. For a lighter meal, serve it with plain yogurt or a crisp salad rather than adding another heavy side.
How do you keep the lentils from turning mushy in spinach, lentil and minced meat stew?
For distinct lentils in spinach, lentil and minced meat stew, choose green or brown lentils and simmer gently rather than boiling hard. Add the spinach only when the lentils are almost tender, and check the pot regularly toward the end of cooking.
What kind of minced meat is best for spinach, lentil and minced meat stew?
Beef mince is a common choice for spinach, lentil and minced meat stew, while lamb mince gives it a richer, more pronounced flavor. Brown the meat well before adding the lentils so it develops a savory base instead of simply boiling in the liquid.
How long does spinach, lentil and minced meat stew last in the fridge?
Spinach, lentil and minced meat stew keeps for about 3 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze spinach, lentil and minced meat stew?
Yes, spinach, lentil and minced meat stew freezes well. Cool it fully, divide it into meal-sized airtight containers, and thaw a portion in the refrigerator before reheating. The lentils may soften a little after freezing, but the stew remains suitable for serving.
Do you need to cook lentils before adding them to spinach, lentil and minced meat stew?
No, dried lentils usually do not need to be cooked separately for spinach, lentil and minced meat stew; add them to the pot with enough liquid to simmer until tender. Pre-cooking is useful if you are using lentils that take longer or want tighter control of the stew's texture.
Can spinach, lentil and minced meat stew be made without tomato paste?
Yes, spinach, lentil and minced meat stew can be made without tomato paste. The result will taste less tangy and have a lighter, less tomato-forward base; brown the onion and mince well, then season with spices such as cumin and black pepper.
Spinach, Lentil and Minced Meat Stew Vitamins & Minerals
Vitamins
Vitamin K
550µg · 458% DV
Vitamin A
587.5µg · 65% DV
B12
1.38µg · 57% DV
Folate
195µg · 49% DV
Minerals
Copper
0.55mg · 61% DV
Manganese
1.2mg · 52% DV
Phosphorus
320mg · 46% DV
Selenium
22µg · 40% DV
Potassium ⭐
975mg · 29% DV
Sodium
463mg · 20% DV
Spinach, Lentil and Minced Meat Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach, Lentil and Minced Meat Stew
To burn the 280 calories in 1 serving (medium) (250 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 Spinach, Lentil and Minced Meat Stew?
Spinach, lentil and minced meat stew brings together leafy spinach, lentils and minced meat in a homestyle, one-pot dish. Versions often start with onion and seasoning, with the proportions and consistency varying from kitchen to kitchen.
The lentils soften into the broth while spinach adds a tender, earthy note and the meat makes the stew savory and substantial. Serve it hot as a main meal, with bread, rice or a spoonful of yoghurt; it also works well as a make-ahead lunch. It offers protein and fibre in the same bowl. For a lighter plate, pair a moderate serving with salad rather than adding a large portion of rice or bread.
How Nutritious Is Spinach, Lentil and Minced Meat 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 Spinach, Lentil and Minced Meat 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 Spinach, Lentil and Minced Meat Stew Contain Allergens?
No known major allergens
Which Diets Is Spinach, Lentil and Minced Meat Stew Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Spinach, Lentil and Minced Meat Stew Fat Profile
SATURATED
3.55g
MONOUNSATURATED
5.2g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.