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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (197g) Recipe makes 4 servings The following items or measurements are not included below: vegetable broth 1/4 cup cornmeal 2 tablespoons cornmeal 1 1/2 tablespoons plain nonfat yogurt |
||
| Calories 227 | ||
| Calories from Fat 27 | (11%) | |
| Amount Per Serving | %DV | |
| Total Fat 3.0g | 4% | |
| Saturated Fat 0.8g | 4% | |
| Monounsaturated Fat 0.7g | ||
| Polyunsaturated Fat 1.2g | ||
| Trans Fat 0.0g | ||
| Cholesterol 2mg | 0% | |
| Sodium 222mg | 9% | |
| Potassium 598mg | 17% | |
| Total Carbohydrate 39.6g | 13% | |
| Dietary Fiber 11.1g | 44% | |
| Sugars 2.6g | ||
| Protein 12.6g | 25% | |
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Black Bean Cakes
By: justcallmetoni
Jan 23, 2006
A recent trip to Cocso and I'm now the proud owner of a large stockpile of black beans. That has sent me combing my cookbooks for meal options using this healthful and versatile ingredients. Keeping what I find here for quick and easy access until I have a chance to try them. The original recipe for these delectable cakes included a tablespoon of chorizo, though I intend to make them vegetarian. These can also easily be made vegan with the use of a little soy yogurt. Serve these as a substantial appetizer or along with a lovely green salad as a light meal or lunch. With the chorizo, these are 3 points per serving. The recipe can easily be modified to be Core. The cakes also freeze well for reheating later.
SERVES 4
Ingredients
- 1 (15 ounce) can black beans, drained and rinsed
- 2 tablespoons vegetable broth or water or chicken broth
- 1 tablespoon chorizo sausage, finely diced (optional)
- 1 teaspoon oil (omit if using sausage)
- 1/3 cup onion, small diced
- 1/4 cup red pepper, small diced
- 2 garlic cloves, finely minced
- 1/2 teaspoon jalapeno, finely diced
- 1/2 teaspoon cumin
- 1/4 teaspoon chili powder
- 1 egg white
- 1/4 cup cornmeal
- 2 tablespoons cornmeal
- 1/2 tablespoon lime juice
- 1 tablespoon cilantro, chopped
- 1 1/2 tablespoons plain nonfat yogurt
- 1 1/2 tablespoons low-fat sour cream
- 1/2 cup salsa (chose mild, medium or hot according to your tastes)
Directions
1
Place half the rinsed beans in a blender or food processor with the broth and puree into a paste. Add more liquid if needed. Mix together the bean paste with the reserved whole beans in a mixing bowl.2
In a nonstick skillet, add the teaspoon of oil (or chorizo) onions, garlic, red pepper and jalapeno and cook for 3 or 4 minutes. Add the cumin and chili powder and continue to cook another minute. Remove from heat and let cool a bit.3
Combine the sauteed vegetables with the beans. Add the egg white, cornmeal, lime juice, cilantro. Let stand for 5-8 minutes to begin softening the cornmeal and allow the flavors to combine.4
Form the mix into eight equal sized cakes.5
Spray a non-stick skillet over medium high heat with cooking spray. Add the bean cakes to the skillet and cook until browned, just a minute or so on each side.6
Combine the salsa with the yogurt and sour cream.7
Serve the bean cakes with a dollop of the dairy/salsa topping and garnish with additional cilantro if desired.
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Browse similar recipes by category
- Course > Appetizers
- Course > Lunch/Snacks
- Main Ingredient > Pasta, Rice & Grains > Grains
- Main Ingredient > Beans > Black Beans
- Cuisine > North American > United States > Southwestern
- Preparation > Time to Make > < 30 mins
- Preparation > Simple
- Preparation > Inexpensive
- Preparation > Equipment > Stove Top
- Preparation > Equipment > Small Appliance > Food Processor/Blender
- Preparation > Number of Servings > OAMC/Freezer/Make Ahead
- Occasion > Brunch
- Occasion > Taste/Mood > Savory
- Dietary > Vegetarian
Featured Reviews for This Recipe
From: Maito
On Apr 9, 2008
These were yummy! I took the advice of other reviewers and doubled the cumin, chili powder, garlic, and used a whole jalapeno (seeded). They were nice and spicy. I couldn't taste the chorizo, so I would leave it out next time (or add much more). Tried them as burgers (it made 4) with avocado and red pepper. I am not sure if I would recommend the large size though, they were hard to flip, and fell apart a bit. I did cook them at least 3 minutes per side to make sure the egg was cooked through. Took me close to an hour from start to finish. Great flavor. Thanks, toni!
From: KITTENCAL
On Mar 4, 2007
I can't say that DH loved these but I really enjoyed this recipe, I increased most of the ingredients and used dryed pepperoni in place of the chorizo, I chilled the mixture for a couple of hours before shaping, thanks Toni!...Kitten
From: JeriBinNC
On Nov 28, 2006
These were very good, just not quite as flavorful as I expected, considering the ingredients. I'll make them again, but I think I'll double the cumin, chili powder, and garlic next time (I like big flavors!). I made them as a side dish, skipped the chorizo, and topped them with sour cream and salsa verde. Yum!
From: ladypit
On Mar 7, 2006
Much easier to make then the long list of ingredients would have you believe. In 45 minutes I made these, made Spanish rice, and baked homemade corn chips for a healthy latin inspired meal. These held together very well and would be a good Mexican style burger. The only problem I had was figuring out appropriate size. I only got 7 out of them. Omitted the chorizo and used cooking spray. Easy to make with what I normally have on hand. Thanks toni!
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