Mămăligă is a traditional Moldovan dish made from cornmeal, resembling Italian polenta. To prepare mămăligă, cornmeal is boiled with water and salt until it reaches a thick, porridge-like consistency. It is often served with toppings such as cheese, sour cream, or stewed meats, making it a versatile and comforting dish.

Mămăligă has deep roots in Moldovan and Romanian culinary traditions. Originally a peasant food, it became a staple due to the widespread cultivation of corn in the region after its introduction from the Americas in the 16th century. Over time, mămăligă evolved from a simple, everyday meal to a beloved national dish, cherished for its simplicity and versatility. Today, it holds a prominent place in the culinary heritage of Moldova and Romania, often featured in traditional meals and festive occasions.

Ingredients:

- 1 cup cornmeal (preferably coarse-ground)

- 4 cups water

- 1 teaspoon salt

- Optional toppings: cheese, sour cream, stewed meats

Method of Preparation:

Boil the Water: Bring 4 cups of water to a boil in a large pot. Add 1 teaspoon of salt to the water.

Add Cornmeal: Gradually add 1 cup of cornmeal to the boiling water, stirring continuously to prevent lumps from forming.

Cook the Mămăligă: Reduce the heat to low and continue stirring frequently. Cook the mixture for about 20-30 minutes until it thickens to a porridge-like consistency. The mămăligă is done when it starts pulling away from the sides of the pot.

Serve: Remove from heat and let it sit for a few minutes. Serve hot with your choice of toppings such as cheese, sour cream, or stewed meats.

Enjoy this traditional Moldovan dish, simple yet rich in flavor and history!

Nutrition Value:

1 Cup Cornmeal (Preferably Coarse-Ground)

  - Calories: 442 kcal  

  - Carbohydrates: 94.0 g  

  - Protein: 9.9 g  

  - Fat: 4.4 g  

  - Sodium: 6 mg  

  - Cholesterol: 0 mg  

  - Vitamins: B vitamins (notably thiamin and niacin), vitamin E  

  - Minerals: Magnesium, phosphorus, iron, zinc

Benefits:  

  Cornmeal is a good source of complex carbohydrates, providing sustained energy. It also contains essential vitamins and minerals that support metabolic processes and overall health.

4 Cups Water

  - Calories: 0 kcal  

  - Carbohydrates: 0 g  

  - Protein: 0 g  

  - Fat: 0 g  

  - Sodium: 0 mg  

  - Cholesterol: 0 mg  

  - Vitamins: None  

  - Minerals: None

Benefits:  

  Water is essential for hydration and helps in the cooking process by softening the cornmeal and allowing it to form the porridge-like consistency of mămăligă

1 Teaspoon Salt

  - Calories: 0 kcal  

  - Carbohydrates: 0 g  

  - Protein: 0 g  

  - Fat: 0 g  

  - Sodium: 2,325 mg  

  - Cholesterol: 0 mg  

  - Vitamins: None  

  - Minerals: None

Benefits:  

  Salt enhances the flavor of the mămăligă and provides sodium, which is essential for maintaining fluid balance and nerve function. However, it's important to consume it in moderation.

Optional Toppings:

  - Cheese (e.g., Feta or Telemea)

    - Calories: ~75-100 kcal per ounce (28 g)  

    - Carbohydrates: ~1 g  

    - Protein: ~5-7 g  

    - Fat: ~6-8 g  

    - Sodium: ~250-400 mg  

    - Cholesterol: ~15-25 mg  

    - Vitamins: Vitamin A, riboflavin, vitamin B12  

    - Minerals: Calcium, phosphorus, zinc

Benefits:  

    Cheese adds protein, calcium, and essential fats to the dish, contributing to bone health and providing a rich source of energy.

Sour Cream

    - Calories: ~60-90 kcal per 2 tablespoons (30 g)  

    - Carbohydrates: ~1-2 g  

    - Protein: ~1-2 g  

    - Fat: ~5-7 g  

    - Sodium: ~15-20 mg  

    - Cholesterol: ~10-15 mg  

    - Vitamins: Vitamin A, riboflavin  

    - Minerals: Calcium, phosphorus

Benefits:  

    Sour cream provides a creamy texture and adds beneficial probiotics, aiding in digestion. It also contributes additional fats and vitamins.

Stewed Meats (e.g., Pork or Beef Stew)

    - Calories: ~200-300 kcal per serving (3 oz or 85 g)  

    - Carbohydrates: ~2-5 g  

    - Protein: ~20-25 g  

    - Fat: ~10-15 g  

    - Sodium: ~300-500 mg (depending on preparation)  

    - Cholesterol: ~70-100 mg  

    - Vitamins: B vitamins (B12, B6, niacin)  

    - Minerals: Iron, zinc, phosphorus

Benefits:  

    Stewed meats are an excellent source of high-quality protein, essential for muscle repair and growth. They also provide important vitamins and minerals that support overall health.

Summary of Nutritional Benefits

- Cornmeal provides complex carbohydrates for energy, along with essential vitamins and minerals.

- Water is essential for hydration.

- Salt enhances flavor and provides necessary sodium, in moderation.

- Cheese, sour cream, and stewed meats (optional) enhance the nutritional profile with added proteins, fats, vitamins, and minerals, making the dish more balanced and satisfying.