Preparation Time: 5 mins
Cooking Time: 20 mins
Rating:
FatSecret Members Average Rating
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by member: Lindao6
Black Bean Croquettes with Cornmeal
Savory bean croquettes with black beans and corn meal makes a perfect entree for vegetarian dieters.
Ingredients
Directions
- Mash beans but don't puree so as to have a few bean chunks for texture. Use a little bean liquid or water if beans are too dry to mash.
- Combine the beans, onion, cilantro, egg and sprinkle with salt and pepper.
- Add cornmeal by the tablespoon until its made a batter that is barely stiff enough to handle. (You should be able to shape it with your hands without it sticking, but it should be quite fragile or the cakes will be dry.)
- Add corn oil to a large, deep skillet and turn flame on medium. Shape the bean mixture into patties 2 to 3 inches across or into 1 ½ x 3 inch logs.
- When the oil is hot, place them in the skillet. Don't crowd them; you may have to work in batches.
- Cook the croquettes until nicely browned on all sides, adjusting the heat so they brown evenly without burning before turning, 7 or 8 minutes total. Keep warm in the oven or under aluminum foil until ready to serve, or serve at room temperature.
- Garnish with salsa, fat-free sour cream and fresh cilantro sprigs, if desired. Brown rice with roasted or fresh corn make a nice accompaniment.
- Note: as variations, you may add any of the following alone or together for extra zing in the batter: a dash of cumin, minced jalapeno, fresh chile, hot sauce or fresh squeezed lemon juice.
122 members have added this recipe to their cookbook.
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Reviews
This is one of my new favorite vegetarian meals, hands down. It's full of protein, fiber and tastiness.
22 Aug 11 by member: Lindao6
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Nutritional Summary:
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There are 322 calories in 1 serving of Black Bean Croquettes with Cornmeal.
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Calorie Breakdown: 43% fat, 44% carbs, 13% prot. |
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Nutrition Facts
Serving Size
per serve
Energy
1347 kj
16%
322 kcal
Fat
15.78g
23%
Saturated Fat
2.325g
12%
Trans Fat
0g
Monounsaturated Fat
4.413g
Polyunsaturated Fat
8.032g
Carbohydrates
35.58g
14%
Sugar
1.88g
2%
Fibre
9.8g
Protein
10.6g
21%
Salt
1.39g
23%
Cholesterol
54mg
Potassium
118mg
6%
Calorie Breakdown:
Carbohydrate (44%)
Fat (43%)
Protein (13%)
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*Based on an RDI of 2000 calories
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