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Vegetable Beluga Lentil Stew Calories
A filling lentil stew rich in plant protein, fiber, folate, and iron.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable Beluga Lentil Stew (240 g) has 228 calories. That works out to 95 calories per 100 g. It contains 38.9 g of carbs, 13 g of protein, 1.2 g of fat and 12.5 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Vegetable Beluga Lentil Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
228
KCAL / 240G
Carbs
38.9g
· 14% DV
Protein
13g
· 26% DV
Fat
1.2g
· 2% DV
Fiber
12.5g
· 45% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 24% · Fat 5%
Vegetable Beluga Lentil Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 38.9 g | 14% |
| Fiber | 12.5 g | 45% |
| Protein | 13 g | 26% |
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 Vegetable Beluga Lentil Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 228 kcal |
| 1 tablespoon (chopped) | 15 g | 14 kcal |
| 100 g | 100 g | 95 kcal |
| ½ cup (small) | 120 g | 114 kcal |
| 1 serving (medium) | 300 g | 285 kcal |
| 1.5 cup (large) | 360 g | 342 kcal |
| 1 serving (large) | 400 g | 380 kcal |
| 2 cup (extra large) | 480 g | 456 kcal |
| 1 bottle (medium) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Vegetable Beluga Lentil Stew
What is vegetable beluga lentil stew?
Vegetable beluga lentil stew is a savory dish made with small, black beluga lentils and vegetables, simmered until tender. The lentils keep their shape better than red lentils, giving the stew a hearty, distinctly textured finish.
How do you make vegetable beluga lentil stew?
To make vegetable beluga lentil stew, soften chopped vegetables in a pot, then add rinsed beluga lentils, seasoning, and cooking liquid. Simmer until the lentils are tender, stirring gently so they keep their shape.
Do you need to soak beluga lentils for vegetable beluga lentil stew?
No, you do not need to soak beluga lentils for vegetable beluga lentil stew. Pick through and rinse them before cooking; soaking is optional and may shorten cooking time, but it is not required for this small lentil.
What makes vegetable beluga lentil stew different from regular lentil stew?
Vegetable beluga lentil stew uses tiny black lentils that hold their shape when cooked, so the finished dish stays pleasantly chunky. Stews made with red lentils tend to become softer and more puréed because red lentils break down more readily.
Can you substitute another lentil in vegetable beluga lentil stew?
Yes, green or brown lentils can replace beluga lentils in vegetable beluga lentil stew. They also tend to remain fairly intact, though the color, texture, and cooking time will change; red lentils break down and make a softer stew.
How do you stop vegetable beluga lentil stew from turning mushy?
Cook vegetable beluga lentil stew at a gentle simmer and check the lentils as they soften. Beluga lentils naturally hold their shape, but prolonged cooking and vigorous stirring can break them up, so stir lightly and stop once they are tender.
What vegetables go well in vegetable beluga lentil stew?
Carrots, onions, celery, tomatoes, and garlic work well in vegetable beluga lentil stew. They add sweetness and savory depth without overwhelming the earthy lentils; leafy greens can also be stirred in near the end of cooking.
What do you serve with vegetable beluga lentil stew?
Serve vegetable beluga lentil stew with crusty bread, rice, or a grain such as bulgur. A crisp green salad or a spoonful of plain yogurt adds contrast, while lemon juice brightens the earthy flavor just before serving.
Can you freeze vegetable beluga lentil stew?
Yes, vegetable beluga lentil stew freezes well. Cool it, portion it into airtight freezer-safe containers, and thaw it in the refrigerator before reheating; add a splash of water if the lentils have thickened the stew.
Is vegetable beluga lentil stew filling?
Yes, vegetable beluga lentil stew is filling because lentils provide plant protein and fiber, while vegetables add bulk. It works as a substantial main dish, especially when served with bread or another grain.
Vegetable Beluga Lentil Stew Vitamins & Minerals
Vitamins
Folate
204µg · 51% DV
Vitamin K
33.6µg · 28% DV
B1
0.29mg · 24% DV
Vitamin A
204µg · 23% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
1.08mg · 47% DV
Phosphorus
240mg · 34% DV
Iron
5.16mg · 29% DV
Sodium
504mg · 22% DV
Potassium ⭐
624mg · 18% DV
Vegetable Beluga Lentil Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Beluga Lentil Stew
To burn the 228 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 Vegetable Beluga Lentil Stew?
Vegetable Beluga Lentil Stew brings together small, black beluga lentils and vegetables in a hearty, spoonable dish. The lentils usually keep their shape as they cook, giving the stew a pleasantly firm, distinct texture rather than a puréed one. It is best understood as a flexible, modern take on lentil stew, not a dish tied to one particular region.
Serve it hot as a main meal, with crusty bread, rice or another grain; a squeeze of lemon and fresh herbs brighten its earthy flavour. Its lentils make it a filling plant-based choice, with 5.2 g of fibre per 100 g. For a lighter bowl, use a modest amount of oil and add extra vegetables.
How Nutritious Is Vegetable Beluga 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 Vegetable Beluga 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 Vegetable Beluga Lentil Stew Contain Allergens?
No known major allergens
Which Diets Is Vegetable Beluga 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
Vegetable Beluga Lentil Stew Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.