Receta Black Bean Cakes
Tags
black beans, Healthy, inexpensive, meatless, quick, vegetarian
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I have noticed that my family is eating more and more beans and thoroughly enjoying them. I’m happy to have another protein to utilize in the kitchen that is healthy and very inexpensive! All of the beans, besides the Beef & Bean Enchiladas, have been side dishes or appetizers and I was ready to make a full meal without any meat in it for my family. I figured a quick fry in panko would help my cause a little and get them to be more agreeable to the meal!
I opted not to try this recipe as written, which was served with a salad and a sunny-side up egg on top. That wouldn’t have gone over with my family at all. So, I served the bean cakes with salad, rice, and corn. Better to stay safe when introducing new things to picky eaters! My husband really enjoyed these, but added a little bit of salsa on top of his. I think the moisture of the missing runny egg played a part here. I really enjoyed it as is and my daughter liked it with a little bit of ketchup on top. They were all eaten, no matter what condiment was used, so I’ll call it a win and will continue to try to incorporate more meatless meals into regime!
Black Bean Cakes
Ingredients
- 3 Tbsp canola oil, divided
- 1 egg
- 1 15oz. can black beans, rinsed and drained
- 1/2 cup panko crumbs, divided
- 1/4 cup green onions, finely chopped
- 2 Tbsp cilantro, chopped
- 3/4 tsp ground cumin
- 1/4 tsp salt
- 1/4 tsp ground red pepper
- 1 clove garlic, minced
Place 1 tablespoon of canola oil, egg, and beans in a food process. Pulse 20 times or until the mixture becomes a coarsely chopped paste. Combine the bean mixture, 5 tablespoons panko, onions, and the last five ingredients into a bowl.
Place three tablespoons panko in a dish. Divide the bean mixture into 4 equal portions. Shape each into a 3/4″ thick patty and dredge in panko.
Heat a non-stick skillet over medium-high heat. Add 4 teaspoons canola oil. Add the patties and cook for 3 minutes on each side.
Nutrition
Per serving: Calories 322, Fat 22.6g, Sat 3.4g, Mono 12.7g, Protein 13.8g, Carbohydrates 18.7g, Fiber 5.1g, Cholesterol 264 mg, Sodium 602 mg.
Source: Cooking Light, September 2012