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Green lentil manti Calories
Dumpling-style manti filled with green lentils, providing plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green lentil manti (180 g) has 335 calories. That works out to 186 calories per 100 g. It contains 56.2 g of carbs, 13.3 g of protein, 5.8 g of fat and 8.6 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Green lentil manti Nutrition Facts
Selected: 1 serving (medium) · 180 g
335
KCAL / 180G
Carbs
56.2g
· 20% DV
Protein
13.3g
· 27% DV
Fat
5.8g
· 7% 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 68% · Protein 16% · Fat 16%
Green lentil manti nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 335 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 56.2 g | 20% |
| Fiber | 8.6 g | 31% |
| Protein | 13.3 g | 27% |
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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How Many Calories in 1 Serving of Green lentil manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 335 kcal |
| 1 piece (mini) | 12 g | 22 kcal |
| 6 piece (small) | 72 g | 134 kcal |
| 100 g | 100 g | 186 kcal |
| 10 piece (medium) | 120 g | 223 kcal |
| 1 cup (medium) | 160 g | 298 kcal |
| 15 piece (large) | 180 g | 335 kcal |
| 20 piece (extra large) | 240 g | 446 kcal |
| 1 serving (large) | 250 g | 465 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Green lentil manti
What is green lentil manti?
Green lentil manti is a Turkish-style dumpling filled with seasoned green lentils rather than the minced meat used in many manti recipes. It is commonly served with yogurt and a buttery or peppery sauce.
How is green lentil manti different from regular Turkish manti?
Green lentil manti has a lentil filling instead of the meat filling found in many familiar Turkish manti dishes. The dough and yogurt-based serving style can be similar, but the filling gives it a different texture and flavor.
How do you make green lentil manti?
To make green lentil manti, cook green lentils until tender, season them, and wrap small portions in rolled-out dough. Boil the dumplings until the dough is cooked through, then serve with yogurt and a sauce of your choice.
What sauce goes with green lentil manti?
A buttery sauce with red pepper flakes or tomato paste is a common topping for green lentil manti. Many people spoon it over garlic yogurt just before serving, so the sauce stays warm and the dumplings do not sit in it for long.
What should you serve with green lentil manti?
Serve green lentil manti with a simple salad or a light soup if you want a fuller meal. Since yogurt and a rich topping are often served with the dumplings, a fresh, lightly dressed side works especially well.
Can you use store-bought dough for green lentil manti?
Yes, you can use store-bought fresh pasta or dumpling dough for green lentil manti if it is pliable enough to seal around the filling. Cut it into small pieces, avoid overfilling, and follow the dough’s cooking instructions.
How do you stop green lentil manti from opening while cooking?
Seal the edges of green lentil manti firmly and keep the filling away from the seams. Drop the dumplings gently into boiling water and avoid vigorous stirring, which can loosen the seals before the dough sets.
Can you bake green lentil manti instead of boiling it?
Yes, green lentil manti can be baked, but the result will be firmer and less like the soft boiled version. Arrange the dumplings in a baking dish, add a little liquid to prevent drying, and bake until the dough is cooked through.
Can you freeze green lentil manti before cooking?
Yes, freeze green lentil manti uncooked by arranging the dumplings in a single layer until firm, then transferring them to a sealed freezer container. Cook them straight from frozen in boiling water rather than thawing them first.
How should you store and reheat leftover green lentil manti?
Keep leftover green lentil manti in a covered container in the refrigerator and eat it within a few days. Reheat gently in a pan with a splash of water; store yogurt and sauce separately when possible, then add them after warming.
Green lentil manti Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Folate
68.4µg · 17% DV
B3
2.52mg · 16% DV
B6
0.25mg · 15% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.76mg · 33% DV
Phosphorus
212mg · 30% DV
Selenium
16µg · 29% DV
Sodium
378mg · 16% DV
Potassium ⭐
335mg · 10% DV
Green lentil manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentil manti
To burn the 335 calories in 1 serving (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.
What is Green lentil manti?
Green lentil manti are Turkish dumplings made from small pieces of dough wrapped around a seasoned green-lentil filling. They offer a meat-free take on manti, the dumpling family found across Turkey and neighbouring regions; home versions often flavour the lentils with onion and spices before folding and cooking the dough.
In Turkey, they’re commonly served as a main dish with garlicky yogurt and a drizzle of butter or pepper sauce. The lentils contribute plant protein and fibre, making the dumplings more filling than plain pasta. For a lighter serving, use a modest amount of rich sauce and add a crisp salad or vegetables alongside.
How Nutritious Is Green lentil manti?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Green lentil manti Processed?
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.
Does Green lentil manti Contain Allergens?
Contains these allergens:
Which Diets Is Green lentil manti Good For?
Vegan
— Not 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
Green lentil manti Fat Profile
SATURATED
0.94g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.46g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.