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Thick Lentil Stew Calories
Rich 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 Thick Lentil Stew (220 g) has 297 calories. That works out to 135 calories per 100 g. It contains 43.3 g of carbs, 19.4 g of protein, 7 g of fat and 16.3 g of fiber. Its 275 µg of Folate covers 69% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Thick Lentil Stew Nutrition Facts
Selected: 1 cup (medium) · 220 g
297
KCAL / 220G
Carbs
43.3g
· 16% DV
Protein
19.4g
· 39% DV
Fat
7g
· 9% DV
Fiber
16.3g
· 58% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 25% · Fat 20%
Thick Lentil Stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 43.3 g | 16% |
| Fiber | 16.3 g | 58% |
| Protein | 19.4 g | 39% |
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 Thick Lentil Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 297 kcal |
| 100 g | 100 g | 135 kcal |
| ½ cup (small) | 110 g | 149 kcal |
| 1 serving (small) | 180 g | 243 kcal |
| 1 serving (large) | 280 g | 378 kcal |
| 1.5 cup (large) | 330 g | 446 kcal |
| 1 bottle (jumbo) | 450 g | 608 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Thick Lentil Stew
What is Thick Lentil Stew, and why is it called “dry”?
Thick Lentil Stew is a lentil dish cooked down until it is hearty and not soupy. “Dry” describes its low-liquid serving consistency, not a recipe made without any water; the lentils still need enough liquid to soften.
How do you make Thick Lentil Stew from scratch?
To make Thick Lentil Stew, simmer lentils with sautéed onion and seasonings, adding just enough liquid for them to become tender. Let the remaining liquid cook down at the end, stirring so the lentils do not stick to the pot.
Is Thick Lentil Stew the same as lentil soup or dal?
No. Thick Lentil Stew is served with distinct lentils and little free liquid, while lentil soup is usually thinner and may be blended. Dal is a broad South Asian category of lentil dishes, so its ingredients and texture vary by region and recipe.
Which type of lentils works best in Thick Lentil Stew?
Green or brown lentils are a good choice for Thick Lentil Stew because they tend to hold their shape during cooking. Red lentils cook faster and break down more readily, making the finished dish softer and less distinct in texture.
Does Thick Lentil Stew need to be soaked before cooking?
No, you do not have to soak lentils for Thick Lentil Stew. Rinse them before cooking; soaking can help them cook more evenly, but the cooking time varies with the lentil type and age.
What should you serve with Thick Lentil Stew?
Serve Thick Lentil Stew with rice, flatbread, or a crisp salad. A spoonful of yogurt or a tangy pickle can also balance its rich, savory texture and make it a fuller meal.
Can you make Thick Lentil Stew in a pressure cooker?
Yes, Thick Lentil Stew can be made in a pressure cooker. Add enough liquid to cook the lentils safely, follow the cooker’s instructions, and avoid overcooking; you can simmer off extra liquid afterward to get a thicker consistency.
How do you stop lentils from turning mushy in Thick Lentil Stew?
Use green or brown lentils and check them as they cook, since softer varieties break down faster. Stir gently and stop cooking once the lentils are tender; prolonged simmering and vigorous stirring can make Thick Lentil Stew mushy.
How long does Thick Lentil Stew keep in the fridge?
Thick Lentil Stew keeps in a covered container in the refrigerator for up to three days. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze Thick Lentil Stew?
Yes, Thick Lentil Stew freezes well. Portion it into airtight containers once cooled, then thaw and reheat it; add a little water while reheating if the lentils have thickened or dried out.
Thick Lentil Stew Vitamins & Minerals
Vitamins
Folate
275µg · 69% DV
B1
0.35mg · 29% DV
B6
0.42mg · 25% DV
B5
0.92mg · 18% DV
Minerals
Copper
0.59mg · 66% DV
Manganese
1.06mg · 46% DV
Phosphorus
319mg · 46% DV
Iron
5.39mg · 30% DV
Potassium ⭐
759mg · 22% DV
Sodium
396mg · 17% DV
Thick Lentil Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Thick Lentil Stew
To burn the 297 calories in 1 cup (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 Thick Lentil Stew?
Thick Lentil Stew is a Turkish home-style dish in which lentils are cooked with little added liquid until tender and concentrated, often with onion and tomato paste. Recipes vary from kitchen to kitchen, including the type of lentils and any extra vegetables.
Its soft, substantial texture makes it a satisfying main dish, commonly served with bread or rice and sometimes pickles. Lentils give it a useful amount of plant protein and fibre: per 100 g, it provides 8.8 g of protein and 7.4 g of fibre. For a lighter serving, keep the added oil modest and pair it with a crisp salad.
How Nutritious Is Thick 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 Thick 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 Thick Lentil Stew Contain Allergens?
No known major allergens
Which Diets Is Thick 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
Thick Lentil Stew Fat Profile
SATURATED
0.92g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.72g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.