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Classic dough, meatless, with yogurt sauce
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Hengel manti (200 g) has 340 calories. That works out to 170 calories per 100 g. It contains 56 g of carbs, 10.4 g of protein, 7.4 g of fat and 2.8 g of fiber. Its 136 mg of Phosphorus covers 19% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 200 g
340
KCAL / 200G
Carbs
56g
· 20% DV
Protein
10.4g
· 21% DV
Fat
7.4g
· 9% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 13% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 2.8 g | 10% |
| Protein | 10.4 g | 21% |
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 serving (medium) | 200 g | 340 kcal |
| 1 piece (whole) | 40 g | 68 kcal |
| 2 piece (whole) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (small) | 150 g | 255 kcal |
| 1 cup (medium) | 180 g | 306 kcal |
| 1 serving (large) | 300 g | 510 kcal |
| 1 serving (extra large) | 400 g | 680 kcal |
Calculated from 170 calories per 100 g.
Hengel manti is a regional dumpling-style dish made from pieces of rolled dough, usually boiled and served without a meat filling. Its classic meatless version is commonly topped with garlic yogurt and melted butter.
Usually, Hengel manti is not filled: the dough is cut into pieces and boiled as it is. Some home or regional versions use a potato filling, while the familiar meatless preparation is served with yogurt and butter sauce.
Hengel manti is commonly made from unfilled pieces of dough, whereas many Turkish manti recipes contain small meat-filled dumplings. Hengel is typically served with garlic yogurt and butter, though both the shape and toppings vary by region.
To make Hengel manti, knead a simple flour-and-water dough, roll it out, cut it into small pieces, and boil them until tender. Drain the dough and serve it with garlic yogurt and melted butter.
Garlic yogurt and melted butter are the classic toppings for Hengel manti. Some cooks season the butter with red pepper, while regional and family recipes may use other additions; the yogurt is usually spooned over the hot dough.
Hengel manti is associated with eastern and northeastern Anatolia and cuisines influenced by the Caucasus. It is especially known in parts of eastern Turkey, where local names, dough shapes, and serving styles can differ.
Yes, some versions of Hengel manti include potato, although the classic meatless preparation is often made with unfilled dough. A potato-filled version is usually served with the same yogurt and butter toppings.
Hengel manti dough can turn tough if it contains too much flour, is rolled too thick, or is not rested before shaping. Resting the covered dough and rolling it evenly helps the pieces cook more tenderly.
Add Hengel manti pieces gradually to plenty of boiling water and stir gently after adding them. Cutting the dough evenly and avoiding overcrowding the pot also helps the pieces cook separately instead of clumping.
Yes, uncooked Hengel manti can be frozen in a single layer on a tray, then transferred to a sealed container once firm. Boil the pieces from frozen, and add them gradually so the water keeps simmering.
Vitamins
Biotin
4.4µg · 15% DV
B2
0.18mg · 14% DV
B3
2.2mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Sodium
520mg · 23% DV
Phosphorus
136mg · 19% DV
Selenium
8.4µg · 15% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
144mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 340 calories in 1 serving (medium) (200 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.
Hengel manti is a meat-free regional dish associated with Kars and neighbouring parts of eastern Turkey. Rather than the small stuffed dumplings many people picture when they hear “manti,” it is commonly made from dough cut into squares, boiled and served with a topping.
The pieces are soft and filling, usually paired with garlic yogurt and often finished with melted butter and red pepper. It makes a comforting main meal; a crisp salad alongside helps balance its doughy richness. Most of its energy comes from carbohydrates, while yogurt adds some protein. For a lighter serving, use less butter and add extra yogurt.
Low
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 3
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
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.