FusionSalad

Sunshine Mantı Salad

A warm mantı pasta salad with massaged kale and orange segments, dressed in a Georgian-style ground walnut dressing with dill and a touch of pomegranate molasses.

Eat nowLightContains gluten, tree nuts
Hands-on24 minTotal time29 minEnergy767 kcalProtein40g
Recipe details
Kitchen project

Equipment: Hob

Keep chilled after cooking

Sunshine Mantı Salad
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Main

Lentils

Dressing

Toppings

Seasoning

Now we make

Method

Do the night before

  1. 1
    Defrost 230g cooked beluga lentils overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

24 min hands-on 29 min altogether
  1. 2
    Toss beluga lentils with ¼ tsp ground ground coriander and 1 tsp salt
    🖐 2 min
  2. 3
    Toast all walnuts in a dry frying pan for 3 minutes until fragrant. Remove from the pan, finely grind half for the dressing and roughly chop the remaining half for the topping
    🖐 3 min
  3. 4
    Zest ½ orange into a small bowl. Cut away the peel and pith, then segment orange over the bowl so that none of the juice is lost
    🖐 4 min
  4. 5
    Whisk the ground 10g walnuts with 1 pinch dried dried fenugreek leaves, ¼ tsp chilli flakes, ½ clove garlic, orange zest, 6ml pomegranate molasses and 15ml lemon juice
    🖐 3 min
  5. 6
    Very finely shred 70g kale, then massage it with half salt and lemon for 2 minutes, until softened but still vivid green
    🖐 3 min
  6. 7
    Cook 70g dry mantı in well-salted boiling water until just tender, usually 8-10 minutes, reserving 1-2 tablespoons of cooking water before draining
    🖐 2 min💤 8 min unattended
  7. 8
    Meanwhile, heat 4ml olive oil in the frying pan over medium-high heat. Add beluga lentils, spread them into one layer and cook for 5-6 minutes, stirring only once or twice, until some become lightly crisp at the edges
    🖐 3 min💤 3 min unattended
  8. 9
    Loosen the walnut sauce with the reserved hot mantı cooking water until glossy and pourable
    🖐 1 min
  9. 10
    Tip the hot mantı and crisp-edged beluga lentils onto the massaged kale. Add the walnut dressing and toss thoroughly so the warmth softens the kale further. Fold in orange segments gently, then finish with 25g pomegranate seeds, chopped 10g walnuts, 10g hemp seed and abundant 5g roughly chopped dill. Serve immediately
    🖐 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KFolateVitamin C
Lower inVitamin EVitamin ACholine

Calories

767kcal

37%
Top contributors
Manti · 32%Beluga Lentils · 26%Walnuts · 18%
21% cal

Protein

39.7g

63%
Top contributors
Beluga Lentils · 52%Manti · 23%Hemp Seed · 8%
50% cal

Carbs

95.5g

Top contributors
Manti · 42%Beluga Lentils · 37%Orange · 6%
30% cal

Fat

25.2g

36%
Top contributors
Walnuts · 52%Hemp Seed · 19%Olive Oil · 14%

Small numbers, big impact

Everyday essentials

Fibre28.17g
96%
Top contributors
Beluga Lentils · 65%Kale · 10%Manti · 7%
Vitamin B120.00μg
0%
Vitamin D0.00μg
0%
Iodine0.00μg
0%
Iron13.61mg
76%
Top contributors
Beluga Lentils · 56%Manti · 19%Kale · 8%
Zinc5.91mg
54%
Top contributors
Beluga Lentils · 49%Hemp Seed · 17%Manti · 14%
Calcium313.51mg
31%
Top contributors
Kale · 57%Beluga Lentils · 14%Orange · 8%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) →
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