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Uzbek vegetable manti Calories
Steamed dumplings filled with vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Uzbek vegetable manti (200 g) has 372 calories. That works out to 186 calories per 100 g. It contains 62.4 g of carbs, 10.8 g of protein, 8.6 g of fat and 5.6 g of fiber. Its 22 µg of Selenium covers 40% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Uzbek vegetable manti Nutrition Facts
Selected: 1 serving (medium) · 200 g
372
KCAL / 200G
Carbs
62.4g
· 23% DV
Protein
10.8g
· 22% DV
Fat
8.6g
· 11% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 12% · Fat 21%
Uzbek vegetable manti nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 372 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 496 mg | 22% |
| Total carbohydrate | 62.4 g | 23% |
| Fiber | 5.6 g | 20% |
| Protein | 10.8 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 Uzbek vegetable manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 372 kcal |
| 1 piece (small) | 35 g | 65 kcal |
| 100 g | 100 g | 186 kcal |
| 3 piece (medium) | 105 g | 195 kcal |
| 1 cup (chopped) | 160 g | 298 kcal |
| 5 piece (large) | 175 g | 326 kcal |
| 8 piece (jumbo) | 280 g | 521 kcal |
| 1 serving (large) | 300 g | 558 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Uzbek vegetable manti
What is Uzbek vegetable manti?
Uzbek vegetable manti are large dumplings made from dough filled with vegetables and traditionally steamed. Vegetable versions may use potato, onion, pumpkin, or other seasonal vegetables; recipes vary, so the filling is not fixed.
How do you steam Uzbek vegetable manti?
Steam Uzbek vegetable manti in a greased steamer, spacing the dumplings so they do not touch. Keep the water below the steaming rack and cook until the dough is tender and the vegetable filling is cooked through.
What vegetables are used in Uzbek vegetable manti?
Uzbek vegetable manti can be filled with potatoes, onions, pumpkin, or squash, depending on the recipe. Chop the vegetables into small, evenly sized pieces so they cook at a similar rate inside the sealed dough.
What do you serve with Uzbek vegetable manti?
Serve Uzbek vegetable manti with plain or garlic yogurt, a fresh salad, or pickled vegetables. A spoonful of yogurt adds a cool contrast to the hot dumplings, while herbs can brighten the plate without overpowering the filling.
What sauce goes with Uzbek vegetable manti?
Garlic yogurt is a popular accompaniment for Uzbek vegetable manti, and a simple tomato sauce is another option. Add the sauce just before serving so the steamed dough keeps its shape rather than becoming soggy.
Can you freeze Uzbek vegetable manti?
Yes, freeze Uzbek vegetable manti uncooked for convenient later cooking. Arrange them separately on a tray until firm, then transfer them to a sealed container; steam them from frozen rather than thawing to help prevent sticking.
How are Uzbek vegetable manti different from dumplings or ravioli?
Uzbek vegetable manti are typically larger than many familiar dumplings and are steamed rather than boiled. Unlike ravioli, they are usually folded into a pouch-like shape and served as a substantial dish, often with yogurt or another topping.
Where did Uzbek vegetable manti originate?
Uzbek vegetable manti belong to the broader Central Asian manti tradition, with this version replacing the meat filling found in many traditional recipes. Manti are made across the region, and their size, folds, fillings, and accompaniments vary.
How do you keep Uzbek vegetable manti from tearing?
To keep Uzbek vegetable manti from tearing, roll the dough evenly and avoid overfilling each piece. Leave enough clean dough around the edges to seal securely, and press the seams together before placing the dumplings in the steamer.
Can Uzbek vegetable manti be made lighter at home?
Yes, you can make Uzbek vegetable manti lighter by using a vegetable-forward filling and serving them with plain yogurt or fresh herbs instead of a rich sauce. Steaming them, rather than frying them, is also the customary cooking method.
Uzbek vegetable manti Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
B1
0.22mg · 18% DV
Vitamin K
19.6µg · 16% DV
B3
2.4mg · 15% DV
Minerals
Selenium
22µg · 40% DV
Manganese
0.62mg · 27% DV
Phosphorus
156mg · 22% DV
Sodium
496mg · 22% DV
Potassium ⭐
312mg · 9% DV
Uzbek vegetable manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Uzbek vegetable manti
To burn the 372 calories in 1 serving (medium) (200 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 Uzbek vegetable manti?
Uzbek vegetable manti are large dumplings from Uzbek and wider Central Asian cooking, made with dough wrapped around a vegetable filling and steamed until tender. The filling often includes potato and onion, though ingredients vary by household and season.
The soft dough surrounds a moist, savoury centre; manti are commonly served hot with sour cream or yoghurt, herbs, or a simple tomato-based sauce. They make a hearty main meal, and the dumpling wrapper contributes much of their carbohydrate, while the vegetables add some fibre. Pair a serving with a crisp salad or lightly dressed vegetables for a fresher, less heavy plate.
How Nutritious Is Uzbek vegetable 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 Uzbek vegetable 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 Uzbek vegetable manti Contain Allergens?
Contains these allergens:
Which Diets Is Uzbek vegetable 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
Uzbek vegetable manti Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.24g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 34:1
Above the ideal 4:1 (34:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.