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Lentil dumpling manti Calories
Stuffed-style manti with lentil balls, providing plant protein and moderate fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lentil dumpling manti (220 g) has 409 calories. That works out to 186 calories per 100 g. It contains 64.7 g of carbs, 15.6 g of protein, 10.1 g of fat and 9.2 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Lentil dumpling manti Nutrition Facts
Selected: 1 serving (medium) · 220 g
409
KCAL / 220G
Carbs
64.7g
· 24% DV
Protein
15.6g
· 31% DV
Fat
10.1g
· 13% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 15% · Fat 22%
Lentil dumpling manti nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 409 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 64.7 g | 24% |
| Fiber | 9.2 g | 33% |
| Protein | 15.6 g | 31% |
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 Lentil dumpling manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 409 kcal |
| 1 piece (small) | 18 g | 33 kcal |
| 100 g | 100 g | 186 kcal |
| ½ cup (small) | 100 g | 186 kcal |
| 6 piece (medium) | 108 g | 201 kcal |
| 10 piece (large) | 180 g | 335 kcal |
| 1 cup (medium) | 200 g | 372 kcal |
| 1 serving (large) | 320 g | 595 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Lentil dumpling manti
What is lentil dumpling manti?
Lentil dumpling manti is a manti-style dish featuring lentil balls rather than relying only on the small filled dough parcels found in many traditional versions. It is commonly served with yogurt and a seasoned sauce, though recipes vary.
How do you make lentil dumpling manti?
To make lentil dumpling manti, cook the lentils until tender, drain them well, then mash or mix them with the recipe’s binding ingredients and shape the mixture into balls. Cook or warm the balls as directed, then serve with the sauce.
What sauce goes with lentil dumpling manti?
Garlic yogurt topped with a buttery, tomato, or chili-pepper sauce is a common match for lentil dumpling manti. Add the yogurt and hot sauce just before serving so the lentil balls keep their texture.
Is lentil dumpling manti a Turkish dish?
Lentil dumpling manti is a lentil-based variation of manti, a dish strongly associated with Turkish cuisine and also found across parts of Central and Western Asia. The exact lentil-ball version may be a modern or regional adaptation rather than one fixed traditional recipe.
How do you stop lentil dumpling manti from falling apart?
To keep lentil dumpling manti from falling apart, drain the cooked lentils thoroughly and let the mixture cool before shaping. If the mixture still feels wet, add the recipe’s binder gradually rather than adding a large amount at once.
Can you prepare lentil dumpling manti ahead of time?
Yes, you can shape the lentil dumpling manti balls ahead of serving and refrigerate them covered. Keep the yogurt and hot sauce separate until mealtime; adding them early can soften the balls and make the dish harder to reheat.
Can lentil dumpling manti be frozen?
Yes, freeze lentil dumpling manti before adding yogurt or sauce. Arrange the balls separately until firm, then transfer them to a sealed freezer container; yogurt sauce is better made fresh because freezing can make its texture split.
How should you reheat lentil dumpling manti?
Reheat lentil dumpling manti gently in a covered pan with a small splash of water, stirring carefully so the balls stay intact. You can also use a microwave; add the yogurt topping after reheating rather than heating it with the dish.
What can you serve with lentil dumpling manti?
A fresh salad, roasted vegetables, or a light soup works well alongside lentil dumpling manti. Since the dish is often served with yogurt and a rich, seasoned topping, a simple side balances the meal without competing with its flavors.
Is lentil dumpling manti a healthy meal?
Lentil dumpling manti can be a nourishing meal: lentils provide plant protein and fiber, while the yogurt adds a creamy topping. The overall meal can become heavier with generous butter or rich sauces, so adjust the topping to suit your preferences.
Lentil dumpling manti Vitamins & Minerals
Vitamins
Folate
83.6µg · 21% DV
B1
0.24mg · 20% DV
B3
2.64mg · 17% DV
B6
0.26mg · 15% DV
Minerals
Manganese
0.92mg · 40% DV
Copper
0.35mg · 39% DV
Selenium
18µg · 33% DV
Phosphorus
211mg · 30% DV
Sodium
462mg · 20% DV
Potassium ⭐
370mg · 11% DV
Lentil dumpling manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil dumpling manti
To burn the 409 calories in 1 serving (medium) (220 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 Lentil dumpling manti?
Lentil dumpling manti is a Turkish-style take on manti, the small dough dumplings traditionally served with a savoury topping or filling. In this version, lentils are shaped into balls and paired with the dumplings; recipes vary, with some combining the lentils and dough more closely.
It is commonly served warm with garlicky yoghurt and a buttery, spiced or tomato-based sauce, making a hearty main meal. Lentils contribute plant protein and fibre, while the dough supplies much of the carbohydrate. A crisp salad or pickled vegetables make a refreshing contrast; for a lighter plate, use less oily sauce and let yoghurt add the creaminess.
How Nutritious Is Lentil dumpling 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 Lentil dumpling manti Processed?
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.
Does Lentil dumpling manti Contain Allergens?
Contains these allergens:
Which Diets Is Lentil dumpling 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
Lentil dumpling manti Fat Profile
SATURATED
1.58g
MONOUNSATURATED
3.04g
POLYUNSATURATED
2.62g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.