Lentil and black cabbage meatballs and plenty of white polenta, knowing that white corn is low in nickel, rich in iron and full of fiber with many other properties, how can we not consume it? At least, I, like many of you, am constantly searching for nickel-free foods due to my intolerance. And to think that nickel is useful for our bodies, as it activates some enzymes and facilitates iron absorption. White corn is an ancient cereal with many characteristics, and its flour makes a very nutritious, digestible, and filling pasta. This cereal is widespread in the Northeast of Italy, mainly cultivated in Veneto. Lentils, on the other hand, contain double the iron compared to horse meat. Just 100 g of dried legumes provide a third of the daily iron requirement, and consuming a citrus fruit rich in vitamin C (like kiwi, orange, tangerine…) at the end of the meal helps to better absorb the iron in lentils. Black cabbage, like all green vegetables, is a significant source of vitamins and antioxidants, thanks to the abundant water and fiber content. It quickly gives a feeling of fullness, which we women love when on a restricted diet, to simplify, a diet.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 40 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 255.20 (Kcal)
- Carbohydrates 45.64 (g) of which sugars 4.67 (g)
- Proteins 11.25 (g)
- Fat 3.51 (g) of which saturated 1.14 (g)of which unsaturated 1.37 (g)
- Fibers 9.57 (g)
- Sodium 651.76 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 7 oz cooked lentils
- 1.1 lbs black cabbage
- 1 1/3 cups polenta (white)
- 2 egg
- 1/4 cups gluten-free breadcrumbs
- 1 tsp salt
- 3 1/4 cups water
- to taste pepper
Tools
- Pot
- Bowl
- Baking Tray
Steps
With 1 1/3 cups of white polenta and 3 1/4 cups of water, I prepared the polenta with 50 minutes of cooking. In a pot, I added cold water, salt, and a teaspoon of extra virgin olive oil, brought it to a boil, and then reduced the heat to a minimum. I covered the pot with a lid and let it cook without stirring for 50 minutes. In a pan, I cooked the black cabbage. Cleaned, washed, and cut into several parts, I placed it in a pan with the lid on, over low heat, for 20 minutes.
While still warm, I combined the polenta with the black cabbage and pre-cooked lentils, salt, and pepper, and when it was just warm, I added the eggs and breadcrumbs.
Shape the meatballs and bake them in the oven at 400°F for 20 minutes, just enough to brown them.
Serve with raita sauce your lentil and black cabbage meatballs
FAQ (Questions and Answers)
When is the black cabbage season?
The black cabbage harvest season is autumn and all winter
Can lentil and black cabbage meatballs be fried?
Of course, they can be fried in oil, or in an air fryer for 15 minutes at 400°F
