Lentil & Swiss Chard Sour Stew (Sitti Zbaqi)
Sitti zbaqi is one of the oldest traditional winter dishes of Levantine cooking, known for its harmonious mix of brown lentils and fresh green Swiss chard with lemon juice, garlic, coriander and strips of dough. It has a low glycemic index (clinically reviewed estimate ≈40) and makes a warm, filling meal that is rich in iron and very gentle on the stomach.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat a warm bowl with a spoon and an extra squeeze of lemon; the fibre of the chard and lentils gives long-lasting fullness and very steady energy, with no need for bread.
Best preparation methods
Use fewer dough strips and more chard and lentils, and fry the garlic and coriander in extra virgin olive oil in the last few minutes to keep the authentic Levantine flavour and nutritional value.
Important Nutritional Note
The combination of lentils and chard provides an exceptional amount of iron, magnesium and potassium, and the vitamin C in fresh lemon juice multiplies the absorption of plant iron in the gut.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 155 kcal | 465 kcal |
| Protein | 7.2 g | 21.6 g |
| Carbohydrate | 24 g | 72 g |
| Available carbohydrate | 18.2 g | 54.6 g |
| Fat | 3.5 g | 10.5 g |
| Dietary fibre | 5.8 g | 17.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (37), it ranks 18 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is sitti zbaqi suitable for people with diabetes and insulin resistance?
Absolutely: its glycemic index is low (≈40), and its rich chard and lentil fibre prevents sharp rises in blood sugar.
What is the nutritional value of a typical plate of sitti zbaqi (300 g)?
A plate provides about 465 kcal, 22 g of plant protein, 17 g of excellent fibre and around 55 g of complex net carbohydrate.
What is behind the name sitti zbaqi?
It is an old, playful Levantine name that refers to how quick and easy the dish is to make and serve; it is based mainly on lentils, chard and lemon.
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.