⏱ 60 min totalLentil Stew
Per 1 serving · 429 g · 11 ingredients
of a 2,000 cal day
- Protein19g24% of calories
- Carbs53g66% of calories
- Fat3.4g10% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Lentil Stew (429 g) has 308 calories, with 19 g of protein, 53 g of carbohydrates and 3.4 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (38% DV), dietary fiber (38% DV) and Vitamin A (42% DV). Keep an eye on sodium, which provides 34% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber38%
- Vitamin A42%
- Vitamin C33%
- Vitamin K21%
- Thiamine68%
Good source of
10–19% of the daily value
- Niacin18%
- Choline15%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
⅓ cup chopped Carrots
⅓ cup chopped Celery
³⁄₁₆ cup, chopped Onion
⅓ cup, chopped Zucchini
³⁄₁₆ cup chopped, Cauliflower
⅓ cup Lentils
⅔ cup Vegetable broth
³⁄₁₆ cup Tomatoes- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Warm the olive oil in a large stockpot over medium heat.
- 2
Add the onion, carrots, and celery; cook, stirring occasionally, until starting to soften, about 5 minutes.
- 3
Stir in the cauliflower and zucchini and cook until slightly tender, 3–5 minutes.
- 4
Rinse the lentils, then add them to the pot with the vegetable broth. Bring to a boil, then reduce to a gentle simmer, partially cover, and cook until the lentils are nearly tender, 20–25 minutes, stirring occasionally.
- 5
Stir in the canned tomatoes and continue to simmer until the lentils are fully tender and flavors meld, 10–15 minutes.
- 6
Season to taste with salt and black pepper, then serve warm.
Vitamins & minerals
Amounts for 1 serving (429 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 377 μg | 42% |
| Vitamin C | 29 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 26 μg | 21% |
| Thiamine | 1 mg | 68% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 355 μg | 89% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 84 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 80 mg | 8% |
| Iron | 5 mg | 61% |
| Potassium | 971 mg | 21% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 241 mg | 34% |
| Zinc | 2 mg | 23% |
| Copper | 1 mg | 57% |
| Manganese | 1 mg | 52% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,484 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,788 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,015 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 33 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 308 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Lentil Stew?
One serving of Lentil Stew (1 serving) has 308 calories, which works out to 72 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Lentil Stew high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lentil Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentil Stew?
782 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lentil Stew?
7.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
145 calSummer Shrimp1 serving
301 calOne Pan Balsamic Chicken and Veggies1 serving
465 calBeef Burritos1 serving
242 calSpiced Pork Tenderloin and Avocado Salsa1 serving
379 calHawaiian Pineapple Egg Scramble1 serving
191 calHoney & Lime Rainbow Fruit Salad1 serving
372 calVegan Walnut Chorizo Tacos with Pineapple Salsa1 serving
187 calCod with Pineapple Avocado Salsa1 serving