1 serving (250 grams) contains 200 calories, 12.0 grams of protein, 4.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377.4 mg | 16% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 4.7 g | ||
| protein | 11.3 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 377.4 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Lentil stew with vegetables
Lentil stew with vegetables is a hearty and nutritious dish rooted in Middle Eastern, Indian, and Mediterranean cuisines. It combines lentils, a high-protein legume, with a variety of vegetables like carrots, celery, tomatoes, and greens, creating a flavor-packed meal. Lentils are rich in plant-based protein, dietary fiber, and essential minerals like iron and magnesium. When paired with vegetables, this stew becomes a nutrient-dense choice, offering a balance of macronutrients and an abundance of vitamins, including vitamin A, vitamin C, and folate. It is traditionally seasoned with spices such as cumin, turmeric, and garlic, further enhancing its nutritional and health-promoting properties. Low in fat but high in complex carbohydrates, it is a wholesome option for many dietary preferences.
Health Benefits
- High in dietary fiber (approximately 8 grams per 1 cup of cooked lentils), supporting digestive health and reducing cholesterol levels.
- Rich in plant-based protein (18 grams per cup of cooked lentils) to aid muscle repair and promote satiety.
- Contains iron (6.6 mg per cup of cooked lentils), which helps prevent anemia and boosts energy levels.
- Packed with folate (approx. 90% of daily needs in 1 cup of cooked lentils), essential for cell repair and fetal development during pregnancy.
- Provides vitamin A and C from vegetables, supporting immune function and skin health.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat gently on the stove, adding a splash of water or broth if needed.
Common Questions About Lentil stew with vegetables Nutrition
Is Lentil Stew With Vegetables high in protein?
Yes, lentil stew with vegetables is a good source of plant-based protein. On average, 1 cup contains about 18 grams of protein. Lentils are particularly protein-rich, making this dish an excellent option for vegetarian and vegan diets.
Can I eat Lentil Stew With Vegetables on a keto diet?
Lentil stew is typically not compatible with a keto diet due to its high carbohydrate content. Lentils contain around 40 grams of carbohydrates per cup, which is too high for the macronutrient limits of a keto diet.
What are the health benefits of Lentil Stew With Vegetables?
Lentil stew is packed with nutrients like fiber, folate, potassium, and iron, which support digestion, heart health, and energy production. It is low in fat, cholesterol-free, and provides sustained energy due to its complex carbohydrates.
How much Lentil Stew With Vegetables should I eat per serving?
A typical serving size for lentil stew is 1 cup, which provides around 230-270 calories depending on the recipe. This serving is sufficient for a balanced meal when paired with leafy greens or whole grains, but portion size can be adjusted based on your caloric needs.
How does Lentil Stew With Vegetables compare to other protein-rich dishes?
Compared to meat-based stews, lentil stew offers similar protein content but is lower in fat and cholesterol, making it a heart-healthy option. It’s also more affordable and environmentally sustainable while being rich in fiber and micronutrients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
