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Zucchini with Lentils Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini with Lentils (220 g) has 189 calories. That works out to 86 calories per 100 g. It contains 25.7 g of carbs, 9.5 g of protein, 5.7 g of fat and 9 g of fiber. Its 0.4 mg of Copper covers 46% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Zucchini with Lentils Nutrition Facts
Selected: 1 serving (medium) · 220 g
189
KCAL / 220G
Carbs
25.7g
· 9% DV
Protein
9.5g
· 19% DV
Fat
5.7g
· 7% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 20% · Fat 26%
Zucchini with Lentils nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 407 mg | 18% |
| Total carbohydrate | 25.7 g | 9% |
| Fiber | 9 g | 32% |
| Protein | 9.5 g | 19% |
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 Zucchini with Lentils?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 189 kcal |
| 1 tablespoon (small) | 25 g | 22 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (medium) | 150 g | 129 kcal |
| 1 serving (large) | 300 g | 258 kcal |
| 2 cup (large) | 300 g | 258 kcal |
| 1 bottle (large) | 450 g | 387 kcal |
| 1 pack (large) | 500 g | 430 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Zucchini with Lentils
How do you make Zucchini with Lentils?
Zucchini with Lentils is made by simmering lentils with aromatics, then adding zucchini toward the end so it stays tender rather than mushy. Onion, garlic, tomatoes, and herbs are common additions; adjust the liquid to the lentil variety you use.
Can you make Zucchini with Lentils with canned lentils?
Yes, canned lentils work well in Zucchini with Lentils. Drain and rinse them, cook the zucchini and aromatics first, then stir in the lentils near the end just long enough to heat through. This prevents the already-cooked lentils from breaking apart.
How do you keep zucchini from getting mushy in Zucchini with Lentils?
Add the zucchini after the lentils have started cooking in Zucchini with Lentils. Cut it into chunky pieces and simmer gently without frequent stirring; zucchini cooks faster than dried lentils, and prolonged cooking can make it collapse.
What type of lentils works best in Zucchini with Lentils?
Green or brown lentils work best when you want distinct lentils in Zucchini with Lentils because they hold their shape during simmering. Red lentils are also an option, but they soften quickly and create a thicker, more stew-like texture.
What can you serve with Zucchini with Lentils?
Serve Zucchini with Lentils with crusty bread, rice, or couscous to make a filling meal. A crisp salad or a spoonful of plain yogurt adds contrast; use a plant-based yogurt if you want to keep the whole meal vegan.
Can Zucchini with Lentils be made ahead?
Yes, Zucchini with Lentils can be made ahead and refrigerated in a covered container for 3–4 days. The flavors meld as it sits, though the zucchini may soften further. Reheat only the portion you plan to eat.
Does Zucchini with Lentils freeze well?
Zucchini with Lentils can be frozen, but the zucchini may turn softer after thawing. Freeze cooled portions in airtight containers, thaw them in the refrigerator, and reheat thoroughly. For a firmer texture, freeze the lentil base and add freshly cooked zucchini later.
Do you need to peel zucchini for Zucchini with Lentils?
No, you do not need to peel zucchini for Zucchini with Lentils. The skin is edible and helps the pieces hold together while cooking. Wash the zucchini well, trim the ends, and peel only any tough or damaged patches.
Is Zucchini with Lentils a Turkish dish?
Zucchini with Lentils is prepared in Turkish home cooking, but it does not have one universally fixed recipe or a single regional origin. Some cooks use tomatoes and olive oil, while others change the lentils, herbs, or seasoning.
Can you add tomatoes to Zucchini with Lentils?
Yes, tomatoes are a common addition to Zucchini with Lentils. Add chopped fresh tomatoes or canned tomatoes with the aromatics so they soften before the zucchini goes in. A squeeze of lemon at the end brightens the flavor if the dish tastes rich.
Zucchini with Lentils Vitamins & Minerals
Vitamins
Folate
118.8µg · 30% DV
Vitamin C
23.76mg · 26% DV
B1
0.26mg · 22% DV
B6
0.35mg · 21% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.86mg · 37% DV
Phosphorus
198mg · 28% DV
Potassium ⭐
708mg · 21% DV
Sodium
407mg · 18% DV
Zucchini with Lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini with Lentils
To burn the 189 calories in 1 serving (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 Zucchini with Lentils?
Zucchini with Lentils is a homestyle dish made by cooking zucchini and lentils together, often with onion and tomato. The zucchini softens into the broth while the lentils make the dish more substantial; recipes may use green or brown lentils. It is a familiar kind of vegetable-and-legume cooking in Turkey, rather than a single fixed recipe.
Serve it warm as a light main, or alongside bread and yoghurt. It can also be enjoyed at room temperature, much like other olive-oil vegetable dishes. The combination provides fibre and plant protein, with 4.1 g of fibre per 100 g. For a lighter version, keep the oil modest and let the zucchini and lentils provide most of the body.
How Nutritious Is Zucchini with Lentils?
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
Medium
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 Zucchini with Lentils 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 Zucchini with Lentils Contain Allergens?
No known major allergens
Which Diets Is Zucchini with Lentils 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
Zucchini with Lentils Fat Profile
SATURATED
0.77g
MONOUNSATURATED
3.56g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.