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Lentil manti Calories
Rich in protein and fiber, a lentil-based version of traditional Turkish manti.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (medium) of Lentil manti (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 34.2 g of carbs, 8.6 g of protein, 3.8 g of fat and 5.8 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Lentil manti Nutrition Facts
Selected: 8 piece (medium) · 120 g
216
KCAL / 120G
Carbs
34.2g
· 12% DV
Protein
8.6g
· 17% DV
Fat
3.8g
· 5% DV
Fiber
5.8g
· 21% 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 manti nutrition facts table · 8 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 34.2 g | 12% |
| Fiber | 5.8 g | 21% |
| Protein | 8.6 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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How Many Calories in 8 Pieces of Lentil manti?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (medium) | 120 g | 216 kcal |
| 1 piece (mini) | 15 g | 27 kcal |
| 4 piece (small) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 12 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 250 g | 450 kcal |
| 20 piece (jumbo) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Lentil manti
What is lentil manti?
Lentil manti is a Turkish-style dumpling filled with lentils instead of the minced meat often used in traditional manti. It is commonly served with garlic yogurt, a drizzle of pepper butter, and dried mint.
How do you make lentil manti?
Lentil manti is made by filling small pieces of rolled dough with cooked lentils, folding them closed, and boiling or otherwise cooking the parcels. Serve the cooked dumplings with garlic yogurt and pepper butter.
Is lentil manti a traditional Turkish dish?
Lentil manti is a lentil-based variation on Turkish manti, rather than the classic meat-filled version. Manti itself has a long place in Turkish cuisine, while lentil fillings adapt the dumpling to a different flavor and texture.
What kind of lentils work best for lentil manti filling?
Green or brown lentils usually work best for lentil manti because they hold their shape after cooking. Red lentils can turn soft and pasty more quickly, so drain them well and avoid making the filling wet.
What sauce goes on lentil manti?
Lentil manti is commonly topped with garlic yogurt and butter warmed with red pepper. Dried mint is a classic finishing touch; add the yogurt and hot butter just before serving so the dumplings do not sit in the sauce too long.
How is lentil manti different from regular manti?
Lentil manti replaces the usual minced-meat filling with lentils, giving the dumplings a more earthy, legume-forward taste. The dough parcels and yogurt-and-butter style of serving are still similar to many versions of traditional manti.
Can you freeze lentil manti before cooking?
Yes, lentil manti can be frozen uncooked. Arrange the dumplings in a single layer until firm, then transfer them to a sealed freezer container; cook them from frozen rather than thawing, and check that the dough is fully cooked.
How do you keep lentil manti from falling apart while cooking?
To keep lentil manti intact, seal the dough edges firmly, use a modest amount of filling, and lower the dumplings gently into the cooking water. Avoid overcrowding the pot, then lift them out carefully with a slotted spoon.
How should you reheat leftover lentil manti?
Reheat leftover lentil manti gently in a covered pan with a splash of water, or warm it briefly in the microwave. Store the garlic yogurt separately when possible and add it after reheating to avoid splitting or making the dough soggy.
What can you serve with lentil manti?
Serve lentil manti with a crisp salad, pickled vegetables, or another fresh, tangy side. Since the dumplings are usually topped with yogurt and pepper butter, a lighter accompaniment balances the rich, savory serving.
Lentil manti Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B6
0.22mg · 13% DV
Folate
45.6µg · 11% DV
B5
0.54mg · 11% DV
Minerals
Copper
0.2mg · 22% DV
Sodium
384mg · 17% DV
Manganese
0.38mg · 17% DV
Phosphorus
108mg · 15% DV
Potassium ⭐
252mg · 7% DV
Lentil manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil manti
To burn the 216 calories in 8 piece (medium) (120 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 manti?
Lentil manti is a lentil-filled take on Turkish manti: small pieces of dough are folded around a seasoned lentil mixture and cooked. It is commonly served with garlic yogurt, a drizzle of red-pepper butter or oil, and dried mint.
The parcels are tender and slightly chewy, with a hearty, earthy filling balanced by tangy yogurt and warm pepper. In Turkey, they are served as a main dish, often with a simple salad or pickles alongside. Lentils give the dish a useful combination of protein and fibre; for a lighter serving, use less butter and keep the yogurt generous.
How Nutritious Is Lentil 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 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 manti Contain Allergens?
Contains these allergens:
Which Diets Is Lentil 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 manti Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.