General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

LunchLatin American · 30 min · 2 servingsLentejas de Año Nuevo con pavo y verduras

New Year's lentils with turkey and vegetables

Each serving has 321 kcal, 31.6 g of protein, and 12.7 g of fiber, or 9.9 g of protein per 100 kcal. Ready in 30 minutes; makes 2 servings.

  • High in protein
  • High in fiber
  • Low energy density
  • May cause bloating

Per serving

  • 321 kcalCalories
  • 31.6 gProtein
  • 12.7 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 9.9 g of protein per 100 kcal.

New Year's lentils with turkey and vegetables, seen from above
Prepared by
Published
Sources
9 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

Plus, with no meaningful nutrition (not counted in the table):

  • Garlic (1 clove)
  • Ground cumin and sweet paprika
  • 1 bay leaf
  • Salt to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Heat the oil in a pot and cook the onion, garlic, and bell pepper over medium heat for 5 minutes.
  2. Add the diced turkey and brown it for 3 minutes, stirring.
  3. Stir in the tomato, cumin, and paprika and cook 3 minutes more.
  4. Add the carrot, bay leaf, and broth, cover, and simmer for 12 minutes.
  5. Add the drained lentils and simmer 5 minutes more, until the broth thickens.
  6. Remove the bay leaf, season with salt, and serve hot.

Why it is filling

In many Latin American homes, lentils are eaten on New Year's as a wish for prosperity; here they go into a light stew with turkey instead of chorizo or bacon. Turkey and lentils add up to protein and fiber, a combination that digests slowly and helps you stay full through the most disorganized days of the season. Lentils can cause gas, and on a GLP-1 medication that bloating can be more noticeable, which is why the lentil portion is moderate.

In numbers, each serving has 31.6 g of protein and 12.7 g of fiber, with an energy density of 65 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating
It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

  • If lentils feel heavy, start with half a serving and blend part of the stew: a purée often goes down more easily than whole lentils.
  • It keeps 3 to 4 days in the fridge and freezes well, so there is no cooking on New Year's Day.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 9.9 g.
NutrientPer servingWhole recipe
Calories321 kcal642 kcal
Protein31.6 g63.3 g
Carbohydrates36.7 g73.3 g
Fiber12.7 g25.3 g
Fat6.1 g12.2 g
Approximate weight494 g (17 oz)988 g (35 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Cooked lentils240 g278 kcal21.6 g19 g
Turkey breast160 g182 kcal37.9 g0 g
Carrot100 g41 kcal0.9 g2.8 g
Tomato120 g22 kcal1.1 g1.4 g
Red bell pepper60 g16 kcal0.6 g1.3 g
Onion50 g20 kcal0.6 g0.9 g
Vegetable broth250 ml13 kcal0.6 g0 g
Olive oil8 g71 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Turkey, whole, breast, meat only, raw (FDC ID 171098).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Soup, vegetable broth, ready to serve (FDC ID 171583).accessed .
  8. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  9. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .