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Protein and fiber-rich, traditional Turkish noodle and lentil mix
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Erişte and Lentils (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 49.5 g of carbs, 13 g of protein, 2.2 g of fat and 8.6 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
279
KCAL / 180G
Carbs
49.5g
· 18% DV
Protein
13g
· 26% DV
Fat
2.2g
· 3% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 19% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 279 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 49.5 g | 18% |
| Fiber | 8.6 g | 31% |
| Protein | 13 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 279 kcal |
| ½ cup (small) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (small) | 120 g | 186 kcal |
| 1 serving (medium) | 200 g | 310 kcal |
| 1.5 cup (large) | 270 g | 419 kcal |
| 1 bottle (large) | 350 g | 543 kcal |
| 2 cup (jumbo) | 360 g | 558 kcal |
Calculated from 155 calories per 100 g.
Erişte and Lentils is a Turkish home-style dish combining erişte, a traditional Turkish noodle, with lentils. It is usually cooked as a thick, savory one-pot meal, though extra liquid can make it more like soup.
Erişte and Lentils is made by simmering the lentils first, then adding the noodles near the end. Sautéed onion and tomato paste are common additions; cook the erişte until tender and add liquid as needed to keep the dish from becoming too thick.
Green or brown lentils work especially well in Erişte and Lentils because they tend to hold their shape. Red lentils can also be used, but they soften faster and give the dish a thicker, less distinct texture.
Add the erişte to Erişte and Lentils when the lentils are nearly tender. The noodles cook more quickly, so adding them at the beginning can leave them mushy by the time the lentils are done.
Erişte and Lentils is usually served as a thick main dish rather than a thin soup. Add more water or broth while cooking if you prefer a soup-like consistency, and adjust the seasoning after the noodles have softened.
Erişte and Lentils pairs well with plain yogurt, pickles, or a crisp salad. These sides add a cool or tangy contrast to the warm, hearty noodles and lentils.
Erişte and Lentils belongs to the tradition of Turkish home cooking, where homemade erişte is often combined with legumes. It is not tied to just one region, and ingredients and seasoning vary between households.
Yes, you can use regular egg noodles in Erişte and Lentils if erişte is unavailable. Choose a sturdy noodle and add it near the end, since thin noodles may cook faster and break down in the lentil mixture.
Store leftover Erişte and Lentils in a covered container in the refrigerator and eat it within a few days. The noodles continue to absorb liquid as the dish sits, so stir in a little water when reheating and heat it thoroughly.
Dried mint, paprika or pul biber, and black pepper go well in Erişte and Lentils. Add spices to the onion or tomato paste as it cooks so their flavor spreads through the lentils and noodles.
Vitamins
B1
0.23mg · 19% DV
Folate
68.4µg · 17% DV
B6
0.23mg · 14% DV
B3
1.98mg · 12% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.68mg · 30% DV
Phosphorus
162mg · 23% DV
Iron
3.78mg · 21% DV
Potassium ⭐
378mg · 11% DV
Sodium
13mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 279 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Erişte and Lentils is a home-style Turkish dish combining erişte—short, often home-cut noodles—with lentils. It is cooked until the lentils are tender and the noodles have softened, with recipes ranging from a simple, brothy preparation to a thicker dish flavoured with onion and tomato paste.
Serve it hot as a filling main or as a substantial soup; in Turkey, it may come to the table with yoghurt or pickles. The lentils contribute plant protein and fibre, making this a satisfying meat-free option. For a lighter bowl, use a modest amount of oil and add extra vegetables such as carrots or greens.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.36g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.