Fit Red Lentil Manti (Turkish Dumplings)
Little balls of cooked red lentil stand in for dumplings, topped with garlicky yogurt and a hot mint-and-chili oil. A high-protein, fiber-rich, dough-free take on manti, the classic Turkish dumpling dish.
Prep
75 min
Cook
20 min
Total
95 min
Servings
2
Ingredients
- 1 cup red lentils
- 2 cups water
- ½ tsp salt
- ½ tsp red pepper flakes
- 125 g low-fat strained yogurt
- 1 clove garlic
- 3 tsp olive oil
- ½ tsp red pepper flakes (for the sauce)
- ¼ tsp black pepper (for the sauce)
- ½ tsp dried mint (for the sauce)
Method
- 1
Rinse the red lentils well and soak in water for 1 hour (or 30 minutes in hot water if you're short on time).
- 2
Drain and transfer to a pot with 2 cups of water. Cook until the water is fully absorbed.
- 3
Stir in the red pepper flakes and salt.
- 4
Once the mixture is cool enough to handle, roll it into small balls with your hands and arrange on a plate.
- 5
Mash the garlic and mix it into the yogurt, then spread it over the lentil balls.
- 6
Heat the olive oil in a small pan, add the red pepper flakes, black pepper and dried mint, and toast carefully without burning.
- 7
Drizzle the hot spiced oil over the yogurt and serve immediately.
Nutrition per serving
455kcal
Calories
25g
Protein
60g
Carbs
13g
Fat
10g
Fiber