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Red Lentil and Bulgur Manti Calories
Source of plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Red Lentil and Bulgur Manti (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 56 g of carbs, 11.2 g of protein, 4.1 g of fat and 8.5 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Red Lentil and Bulgur Manti Nutrition Facts
Selected: 1 serving (medium) · 180 g
302
KCAL / 180G
Carbs
56g
· 20% DV
Protein
11.2g
· 22% DV
Fat
4.1g
· 5% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 15% · Fat 12%
Red Lentil and Bulgur Manti nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 8.5 g | 30% |
| Protein | 11.2 g | 22% |
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 Red Lentil and Bulgur Manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 302 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 100 g | 168 kcal |
| 8 piece (small) | 100 g | 168 kcal |
| 12 piece (medium) | 150 g | 252 kcal |
| 1 cup (medium) | 160 g | 269 kcal |
| 18 piece (large) | 225 g | 378 kcal |
| 1 cup (large) | 240 g | 403 kcal |
| 1 serving (large) | 250 g | 420 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Red Lentil and Bulgur Manti
What is Red Lentil and Bulgur Manti?
Red Lentil and Bulgur Manti is a Turkish-style manti made from a mixture of cooked red lentils and fine bulgur, shaped into small pieces or dumpling-like bites. Unlike classic meat manti, it usually does not use filled pasta parcels.
How do you make Red Lentil and Bulgur Manti?
Red Lentil and Bulgur Manti is made by simmering red lentils until soft, then stirring in fine bulgur and letting it absorb moisture. The mixture is seasoned, shaped, and typically served with a sauce; recipes vary in their use of onion and herbs.
Is Red Lentil and Bulgur Manti the same as Turkish meat manti?
No, Red Lentil and Bulgur Manti is not the same as Turkish meat manti. Traditional meat manti consists of small dough parcels filled with minced meat, while this version uses a lentil-and-bulgur mixture that is shaped without wrapping a filling.
Why does Red Lentil and Bulgur Manti fall apart?
Red Lentil and Bulgur Manti can fall apart if the bulgur has not absorbed enough liquid or the mixture is too wet. Let it rest after adding the bulgur, then check that it holds together when pressed before shaping the pieces.
What kind of bulgur is used for Red Lentil and Bulgur Manti?
Fine, köftelik-style bulgur is commonly used for Red Lentil and Bulgur Manti because it softens readily and binds with the cooked lentils. Coarser bulgur can leave the mixture uneven and make it harder to shape.
What sauce is served with Red Lentil and Bulgur Manti?
Red Lentil and Bulgur Manti is often topped with garlic yogurt and a tomato-paste sauce seasoned with dried mint or pepper. Add the toppings just before serving so the shaped pieces do not become overly soft.
Can you make Red Lentil and Bulgur Manti without yogurt?
Yes, you can serve Red Lentil and Bulgur Manti without yogurt. A tomato-paste sauce with herbs or pepper gives it a flavorful topping on its own, and keeps the lentil-and-bulgur pieces from being covered in a dairy sauce.
Can Red Lentil and Bulgur Manti be made ahead?
Yes, you can prepare and shape Red Lentil and Bulgur Manti ahead of serving. Refrigerate the shaped pieces in a covered container, and keep the yogurt and sauce separate until serving to help the manti retain its texture.
Can you freeze Red Lentil and Bulgur Manti?
Yes, freeze Red Lentil and Bulgur Manti before adding any sauce or yogurt. Freeze the shaped pieces in a single layer first, then transfer them to a sealed container; thaw them in the refrigerator before gently reheating.
What should you serve with Red Lentil and Bulgur Manti?
Serve Red Lentil and Bulgur Manti with a crisp salad, pickled vegetables, or a light soup. Since it is often topped with yogurt and a savory sauce, a fresh, simple side complements it without making the meal feel too heavy.
Red Lentil and Bulgur Manti Vitamins & Minerals
Vitamins
Folate
97.2µg · 24% DV
B1
0.22mg · 18% DV
B6
0.29mg · 17% DV
B3
2.25mg · 14% DV
Minerals
Manganese
0.85mg · 37% DV
Copper
0.29mg · 32% DV
Phosphorus
202mg · 29% DV
Selenium
15µg · 27% DV
Sodium
396mg · 17% DV
Potassium ⭐
333mg · 10% DV
Red Lentil and Bulgur Manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Lentil and Bulgur Manti
To burn the 302 calories in 1 serving (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.
What is Red Lentil and Bulgur Manti?
Red Lentil and Bulgur Manti is a meat-free, manti-inspired dish made by combining red lentils with fine bulgur and shaping the mixture into small pieces. Unlike the familiar dough parcels, the lentil-and-bulgur mixture itself is the main component, and recipes vary in how it is shaped and seasoned.
In Turkey it is commonly served as a filling main dish, often with a spiced tomato or pepper sauce; some versions are finished with garlicky yoghurt. A crisp salad or fresh herbs make a good accompaniment. Lentils and bulgur give it a plant-based source of protein and fibre, with 4.7 g of fibre per 100 g. For a lighter serving, go easy on the sauce and add plenty of herbs.
How Nutritious Is Red Lentil and Bulgur 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 Red Lentil and Bulgur 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 Red Lentil and Bulgur Manti Contain Allergens?
Contains these allergens:
Which Diets Is Red Lentil and Bulgur 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
Red Lentil and Bulgur Manti Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.28g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.