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Lentil Kofta Manti Calories
Boiled dough dumplings filled with lentil kofta, providing plant protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lentil Kofta Manti (250 g) has 388 calories. That works out to 155 calories per 100 g. It contains 65.5 g of carbs, 17 g of protein, 7 g of fat and 10.3 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Lentil Kofta Manti Nutrition Facts
Selected: 1 serving (medium) · 250 g
388
KCAL / 250G
Carbs
65.5g
· 24% DV
Protein
17g
· 34% DV
Fat
7g
· 9% DV
Fiber
10.3g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 17% · Fat 16%
Lentil Kofta Manti nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 388 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 65.5 g | 24% |
| Fiber | 10.3 g | 37% |
| Protein | 17 g | 34% |
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 Kofta Manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 388 kcal |
| 1 tablespoon (chopped) | 18 g | 28 kcal |
| 6 piece (small) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 10 piece (medium) | 150 g | 233 kcal |
| 1 serving (small) | 180 g | 279 kcal |
| 1 cup (medium) | 190 g | 295 kcal |
| 14 piece (large) | 210 g | 326 kcal |
| 1 bottle (medium) | 250 g | 388 kcal |
| 1 serving (large) | 350 g | 543 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Lentil Kofta Manti
What is Lentil Kofta Manti?
Lentil Kofta Manti is a dumpling dish made by wrapping lentil-kofta filling in dough and boiling the parcels. It combines the shape and preparation of manti with a spiced lentil filling rather than the minced-meat filling common in many versions.
How do you cook Lentil Kofta Manti?
Boil Lentil Kofta Manti in gently bubbling water until the dough is tender, then lift the dumplings out with a slotted spoon. Avoid overcrowding the pot so they can move freely, and handle them gently to keep the seams intact.
What sauce goes with Lentil Kofta Manti?
Garlic yogurt and melted butter seasoned with paprika or pepper are classic-style toppings for Lentil Kofta Manti. For a vegan serving, use unsweetened plant-based yogurt and olive oil or a spiced tomato sauce instead.
Is Lentil Kofta Manti the same as Turkish manti?
No. Lentil Kofta Manti is a lentil-filled variation of manti, while Turkish manti commonly contains seasoned minced meat. Both are dough dumplings, but the filling gives this version a different texture and flavor.
Can you make Lentil Kofta Manti ahead of time?
Yes. You can assemble Lentil Kofta Manti in advance and keep the uncooked dumplings covered in the refrigerator for a short time before boiling. For longer storage, freeze them in a single layer first so they do not stick together.
Why do Lentil Kofta Manti open while cooking?
Lentil Kofta Manti usually open when the dough edges are not sealed firmly, the filling touches the seam, or the water is boiling too vigorously. Keep the filling away from the edges, press out trapped air, and simmer rather than tossing the dumplings in a rolling boil.
Can Lentil Kofta Manti be frozen?
Yes, freeze uncooked Lentil Kofta Manti on a tray until firm, then transfer the dumplings to a freezer-safe container. Cook them straight from frozen in boiling water; thawing first can make the dough sticky and more likely to tear.
What should you serve with Lentil Kofta Manti?
Serve Lentil Kofta Manti with a crisp salad, pickled vegetables, or a light soup. These sides add freshness alongside the soft dumplings, especially when they are topped with a rich yogurt or butter sauce.
How should you store leftover Lentil Kofta Manti?
Refrigerate leftover Lentil Kofta Manti in a sealed container, preferably apart from its yogurt sauce, and eat it within a few days. Reheat gently with a splash of water; add the sauce after warming to keep it from splitting.
Can Lentil Kofta Manti be made with a different filling?
Yes. You can vary Lentil Kofta Manti with a firmer lentil mixture seasoned with herbs, pepper, or spices, but keep the filling moist enough to hold together and not so wet that it leaks through the dough.
Lentil Kofta Manti Vitamins & Minerals
Vitamins
Folate
162.5µg · 41% DV
B1
0.3mg · 25% DV
B6
0.4mg · 24% DV
B3
3.38mg · 21% DV
Minerals
Copper
0.45mg · 50% DV
Selenium
26µg · 47% DV
Manganese
0.8mg · 35% DV
Phosphorus
220mg · 31% DV
Sodium
588mg · 26% DV
Potassium ⭐
438mg · 13% DV
Lentil Kofta Manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Kofta Manti
To burn the 388 calories in 1 serving (medium) (250 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 Kofta Manti?
Lentil Kofta Manti brings together two familiar Turkish dishes: small pieces of dough are filled with a seasoned lentil mixture inspired by mercimek köftesi, then boiled. It is best understood as a Turkish-style variation drawing on manti and lentil kofta, rather than a single established regional recipe.
The dumplings are tender, with a gently spiced, substantial filling, and work well as a warming main meal. In Turkey, manti is often served with garlicky yoghurt and sauce; for a vegan version, try a tomato and olive-oil sauce instead. Lentils contribute plant protein and fibre, and a crisp salad or pickles make a fresh accompaniment.
How Nutritious Is Lentil Kofta Manti?
Nutrient density
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.
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 Kofta 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 Lentil Kofta Manti Contain Allergens?
Contains these allergens:
Which Diets Is Lentil Kofta Manti Good For?
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
Lentil Kofta Manti Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.8g
POLYUNSATURATED
3g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.