Tuna and Cabbage Patties

These Tuna and Cabbage Patties are a delicious and healthy meal that combines the flavors of canned tuna, cabbage, and beans with a perfect balance of spices. These patties are easy to make and packed with nutrients, making them a great choice for a light lunch, dinner, or even a snack. The blend of vegetables and tuna gives a rich, hearty flavor, while the semenolina binds everything together to form a crispy exterior. Enjoy them with a side salad or dip them in your favorite sauce for an extra burst of flavor.

Preparation Time:

• Prep Time: 15 minutes
• Cook Time: 10-12 minutes
• Total Time: 25 minutes
• Servings: 4-6 patties

Ingredients:

• 2 large eggs (100g)
• 3 tablespoons (45g) semolina
• 7 ounces (180g) canned tuna in water, drained
• 1 tablespoon (15g) dried dill
• 2 cups (500g) shredded cabbage
• 1 medium onion (100g), chopped
• 2 teaspoons (10g) paprika
• Black pepper, to taste
• 3 cloves garlic (6g), minced
• 1 bell pepper (100g), chopped
• 1 cup (200g) canned beans (rinsed and drained) – such as chickpeas or cannellini beans
• 2 tablespoons (10g) fresh cilantro, chopped
• Salt, to taste
• Olive oil for cooking

Instructions:

1. Combine Ingredients:

   • In a large bowl, combine the shredded cabbage, chopped onion, minced garlic, chopped bell pepper, drained tuna, drained beans, dried dill, paprika, and black pepper. Mix everything together until evenly combined.

2. Add Binding Agents:

   • Add the eggs to the mixture and stir to combine. Then, gradually add semolina, mixing thoroughly until the mixture holds together well and is firm enough to shape into patties.

3. Shape Patties:

   • Using your hands, form the mixture into 4-6 patties, depending on the size you prefer.

4. Cook Patties:

   • Heat a large skillet over medium heat and add a drizzle of olive oil. Once the oil is hot, carefully add the patties to the skillet.
   • Cook the patties for 4-5 minutes per side, or until they are golden brown and cooked through. Flip them gently to avoid breaking.

5. Serve:

   • Once the patties are cooked, remove them from the skillet and place them on a paper towel to drain any excess oil.
   • Garnish with chopped cilantro and serve hot.

Serving Suggestions:

• As a Main Course: Serve the patties with a side salad, roasted vegetables, or a creamy yogurt dip.
• As a Snack: Pair them with your favorite salsa or garlic sauce for dipping.
• For a Hearty Meal: Serve over a bed of quinoa or rice for a complete, filling meal.

Cooking Tips:

• If the mixture is too wet, add a bit more semolina until it holds together.
• For extra flavor, add some lemon zest or a dash of hot sauce to the mixture.
• Pre-cook the cabbage by lightly sautéing it before adding it to the mixture to reduce excess moisture and enhance the flavor.

Nutritional Benefits:

• Cabbage is rich in vitamins C and K, promoting a strong immune system and bone health.
• Tuna provides protein and omega-3 fatty acids, which support heart health and muscle recovery.
• Beans are a great source of fiber, helping with digestion and maintaining stable blood sugar levels.
• Eggs provide essential amino acids, helping with muscle repair and overall bodily function.

Dietary Information:

• Gluten-Free: This recipe is naturally gluten-free as it uses semolina instead of flour. Ensure the semolina is certified gluten-free if necessary.
• Dairy-Free: The recipe is dairy-free.
• Low-Carb: The recipe is low in carbs, making it suitable for those following a low-carb or keto diet.

Variations to Try:

• Add More Vegetables: Incorporate more carrots, zucchini, or spinach for added nutrition.
• Vegan Version: Use flax eggs or chia eggs and a vegan alternative to tuna such as jackfruit or chickpeas.
• Spicy Version: Add some jalapeños or a pinch of cayenne pepper to the mixture for an extra kick.

Conclusion: These Tuna and Cabbage Patties are a quick, easy, and healthy meal that’s perfect for a weeknight dinner or a light snack. The combination of tuna, vegetables, and spices creates a flavorful, satisfying patty that can be enjoyed by everyone. Whether served with a side salad, as a snack, or as a full meal, these patties are sure to be a hit in your household.

Frequently Asked Questions (FAQs):

• Can I make these patties ahead of time?
  Yes, you can prepare the mixture ahead of time and refrigerate it for up to 1 day. Just shape and fry the patties when ready to serve.

• Can I freeze these patties?
  Yes, you can freeze the cooked patties. Allow them to cool completely, then store them in an airtight container or freezer bag for up to 3 months. Reheat in the oven or skillet before serving.

• Can I use other beans?
  Yes, you can use black beans, kidney beans, or pinto beans as a substitute for the chickpeas or cannellini beans in this recipe.

Enjoy your delicious Tuna and Cabbage Patties!