Sliced into a hearty bean or lentil stew
This hearty dish features vegetables, such as carrots, potatoes, or squash, sliced and simmered in a rich stew made from beans or lentils. The stew is typically seasoned with herbs like thyme or bay leaf, and sometimes includes a smoky element like a ham hock or bacon. It is a comforting, rustic meal with roots in many cuisines, from European peasant cooking to Middle Eastern and Indian dals.
🍽️ Nutrition at a glance
This is a high-fiber, plant-forward dish that provides a good balance of complex carbohydrates and protein, with minimal fat. A typical serving offers a substantial amount of iron, folate, and potassium, with a calorie range of approximately 250-350 kcal.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 18 g |
| Carbs | 48 g |
| Fat | 5 g |
| Fiber | 15 g |
| Sugar | 8 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Potassium | 720 mg |
| Folate (B9) | 180 µg |
| Magnesium | 90 mg |
| Zinc | 2.8 mg |
| Phosphorus | 240 mg |
| Vitamin A | 600 µg RAE |
| Vitamin C | 12 mg |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
Culturally, bean and lentil stews are foundational 'peasant foods' across the globe, prized for being affordable, nutritious, and capable of stretching a small amount of meat or fat into a nourishing meal for many. Nutritionally, the combination of legumes and vegetables creates a complete protein profile and a very high fiber content, which is excellent for digestive health and sustained energy.
