German Lentil & Vegetable Stew
German lentil stew (Linseneintopf) is a warm, rustic winter meal that combines hearty brown lentils with carrot, celery and leek and a distinctive splash of vinegar. It has a low glycemic index (clinically reviewed estimate ≈35) and is a mine of fullness and fibre for people with diabetes and heart disease.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A large, complete plate that needs no bread alongside; lentil fibre and plant protein give you steady energy for hours without sluggishness.
Best preparation methods
Add a teaspoon of apple cider vinegar in the last minute of cooking; vinegar is the traditional German secret that brings out the lentils' sweetness and aids digestion.
Important Nutritional Note
Rich in iron, magnesium, folate and the gut-friendly butyrate it helps produce; eating it regularly helps improve insulin sensitivity and lower LDL cholesterol.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 135 kcal | 405 kcal |
| Protein | 8.5 g | 25.5 g |
| Carbohydrate | 21 g | 63 g |
| Available carbohydrate | 14.5 g | 43.5 g |
| Fat | 2.1 g | 6.3 g |
| Dietary fibre | 6.5 g | 19.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Soups & home-cooked dishes with a glycemic index (18), it ranks 7 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is German lentil stew suitable for people with diabetes?
Excellent: its glycemic index is low and its load gentle; it releases glucose into the blood very slowly and prevents sudden drops in sugar.
How many calories and how much protein are in a large bowl of lentil stew (300 g)?
A bowl provides about 405 kcal, 25.5 g of plant protein, 19.5 g of excellent fibre and around 43.5 g of complex net carbohydrate.
Does this stew cause gas?
Slow-cooking lentils with aromatic vegetables such as celery, plus cumin and vinegar, breaks down the complex sugars and keeps bloating to a minimum.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.