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Protein and fiber-rich, refreshing yogurt-based mezze
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Lentil yogurt cacik (180 g) has 148 calories. That works out to 82 calories per 100 g. It contains 19.3 g of carbs, 8.3 g of protein, 3.8 g of fat and 4.9 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
148
KCAL / 180G
Carbs
19.3g
· 7% DV
Protein
8.3g
· 17% DV
Fat
3.8g
· 5% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 23% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 19.3 g | 7% |
| Fiber | 4.9 g | 18% |
| Protein | 8.3 g | 17% |
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 | 148 kcal |
| 2 tablespoon (small) | 30 g | 25 kcal |
| ½ cup (small) | 90 g | 74 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (medium) | 120 g | 98 kcal |
| 1 bottle (large) | 250 g | 205 kcal |
| 1.5 cup (large) | 270 g | 221 kcal |
| 1 bottle (jumbo) | 330 g | 271 kcal |
Calculated from 82 calories per 100 g.
Lentil yogurt cacik is a cold Turkish-style yogurt dish mixed with cooked lentils, served as a mezze or side. The lentils make it heartier and more textured than cucumber-based cacik, while yogurt keeps it creamy and tangy.
To make lentil yogurt cacik, fold cooked, cooled lentils into yogurt and loosen the mixture with a little water if needed. Season it with salt and herbs; cucumber or garlic can be added for a more familiar cacik flavor.
Green or brown lentils work especially well in lentil yogurt cacik because they tend to hold their shape after cooking. Red lentils are softer and can break down, giving the mixture a thicker, less distinct texture.
Lentil yogurt cacik is served cold, like other yogurt-based cacik dishes. Chill it before serving so the flavors settle, and avoid adding hot lentils directly to the yogurt, which can make the mixture warm and uneven.
It can, but cucumber is not essential to lentil yogurt cacik. Adding finely chopped cucumber gives it a more classic cacik character; leaving it out lets the lentils and yogurt remain the main flavors.
Lentil yogurt cacik includes cooked lentils, whereas traditional Turkish cacik is generally made with yogurt, cucumber, and often water, garlic, or herbs. The lentil version is thicker and has a more substantial, bean-like bite.
Serve lentil yogurt cacik alongside grilled meats, roasted vegetables, rice, or bulgur. Its cool, tangy yogurt base pairs particularly well with warmly spiced dishes, and it can also be offered as part of a mezze spread.
Yes, lentil yogurt cacik can be mixed ahead and chilled until serving. For a fresher texture, stir in cucumber and delicate herbs shortly before serving, since they release moisture or lose their freshness as they sit.
Keep leftover lentil yogurt cacik covered in the refrigerator, rather than leaving it at room temperature. The mixture may release liquid as it rests, so stir it before serving; it tastes best while fresh.
Lentil yogurt cacik can turn watery when the lentils are added while still warm, the yogurt is loosened too much, or cucumber releases liquid. Cool and drain the lentils well, then add water sparingly and mix in cucumber near serving time.
Vitamins
B2
0.23mg · 18% DV
B12
0.41µg · 17% DV
B5
0.76mg · 15% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.23mg · 26% DV
Phosphorus
139mg · 20% DV
Sodium
396mg · 17% DV
Manganese
0.4mg · 17% DV
Potassium ⭐
396mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 148 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.
Lentil yogurt cacik is a cool Turkish-inspired dish that combines cooked lentils with yogurt, bringing together the familiar tang of cacik and the heartier texture of pulses. Recipes vary; herbs such as mint or dill, and sometimes garlic, can add extra flavour.
It is served chilled as a mezze or alongside a meal in Turkey, and works just as well as a refreshing side at a summer table elsewhere. The yogurt makes it creamy and tangy, while the lentils add a gentle earthiness and make the dish more filling. It provides protein from both yogurt and lentils, along with fibre from the pulses. Pair it with grilled vegetables or bread, or use thinner yogurt and little added oil for a lighter version.
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
— 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
SATURATED
2.16g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.