⏱ 40 min total

Lentil Stew over Mashed Potatoes

Name: Lentil Stew over Mashed Potatoes
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ Potato medium Potato; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp Olive oil; 1 tbsp Almond milk; ¼ tbsp Water; ½ shallot (medium) Shallots; ½ cup, pieces or slices White mushrooms; ½ tbsp Tamari soy sauce; ½ tbsp Thyme; ³⁄₁₆ cup Lentils; ½ cup Vegetable broth

Per 1 serving · 351 g · 12 ingredients

Calories

296

15%
of a 2,000 cal day

Protein
14g
18% of calories
Carbs
46g
60% of calories
Fat
7.5g
22% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Lentil Stew over Mashed Potatoes (351 g) has 296 calories, with 14 g of protein, 46 g of carbohydrates and 7.5 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (28% DV), dietary fiber (25% DV) and Vitamin C (30% DV). Keep an eye on sodium, which provides 45% of the daily value.

Per 100 g

85cal

low energy density

Protein per 100 cal

4.7g

Net carbs

39g

carbs minus fiber

Fiber

7.1g

4 g sugar

High in

20%+ of the daily value

Protein28%
Dietary fiber25%
Vitamin C30%
Thiamine32%
Niacin23%
Vitamin B649%

Good source of

10–19% of the daily value

Riboflavin (B2)19%
Choline10%
Potassium19%
Magnesium13%
Zinc15%

Watch

20%+ of the daily value

Sodium45%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min

1
Warm a large rimmed skillet over medium heat. Add olive oil and chopped shallots; cook, stirring occasionally, until fragrant and slightly softened, about 2 minutes.
2
Add mushrooms and soy sauce. Increase heat to medium-high and sauté, stirring frequently, until the mushrooms release liquid and begin to brown, about 5 minutes. Season lightly with salt and pepper.
3
Stir in thyme, lentils (brown or green recommended), and vegetable broth. Bring to a gentle boil, then reduce to a simmer and cook, stirring occasionally, until lentils are tender, about 20 minutes. Add more broth as needed to keep it saucy.
4
Meanwhile, place the peeled, quartered potatoes in a large pot and cover with cold water by about 1 inch. Bring to a boil, then cook until tender when pierced with a fork, 12–15 minutes.
5
Drain potatoes and return to the warm pot. Add a pinch of salt and pepper, almond milk, and the remaining olive oil; mash until smooth and creamy, adjusting seasoning to taste.
6
Taste the lentil-mushroom stew and adjust salt and pepper as needed. For a thicker texture, stir in a spoonful of mashed potatoes.
7
Spoon mashed potatoes into bowls and ladle the lentil and mushroom stew over the top. Serve hot.

Vitamins & minerals

Amounts for 1 serving (351 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	3 μg	0%
Vitamin C	27 mg	30%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	7%
Vitamin K	8 μg	7%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.2 mg	19%
Niacin	4 mg	23%
Vitamin B6	1 mg	49%
Folate (B9)	186 μg	46%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	33%
Choline	56 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	52 mg	5%
Iron	4 mg	47%
Potassium	913 mg	19%
Magnesium	53 mg	13%
Phosphorus	207 mg	30%
Zinc	2 mg	15%
Copper	0.5 mg	55%
Manganese	1 mg	34%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	43 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	32 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 296 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

56min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
Swimming laps

Common questions

How many calories are in Lentil Stew over Mashed Potatoes?

One serving of Lentil Stew over Mashed Potatoes (1 serving) has 296 calories, which works out to 85 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are Lentil Stew over Mashed Potatoes high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 18% 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.

Are Lentil Stew over Mashed Potatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 60% 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 over Mashed Potatoes?

1044 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Lentil Stew over Mashed Potatoes?

4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (351 g)

Calories296

% Daily Value*

Total fat 7.5g	10%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,044mg	45%
Total carbohydrate 46g	17%
Dietary fiber 7.1g	25%
Total sugars 4g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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