Black Bean Croquettes with Fresh Tasty Salsa

Photo by lovingfruits

Black Bean Croquettes with Fresh Tasty Salsa

⁽¹⁾

These black bean croquettes, they are good side-dish and snacks, you can serve them with salsa, or you can always put them into whole wheat pita with some plain low-fat yogurt and cucumber sauce as a quick and great brunch or dinner.

50 minutes Prep: 15 minutes Cook: 20 minutes

428 calories per serving view nutrition facts

lovingfruits

4 servings suggest servings

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Ingredients

30	ounces	black beans, canned	rinsed, 2 can
1	teaspoon	cumin	ground
1	cup	corn kernels	frozen, thawed or fresh corn
1/4	cup	bread crumbs, whole wheat	dry and plain
1/3	cup	bread crumbs, whole wheat	dry and plain
2	cups	tomatoes	finely chopped
2	each	scallions, spring or green onions	sliced
1/4	cup	cilantro	freshly chopped
1	teaspoon	chili powder	hot if desired, divided
1/4	teaspoon	salt	or to taste
1	tablespoon	olive oil, extra-virgin
1	each	avocado	diced

Directions

Preheat oven to 425°F.

Coat a baking sheet with cooking spray.

Mash black beans and cumin with a fork in a large bowl until no whole beans remain.

Stir in corn and 1/4 cup breadcrumbs.

Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl.

Stir 1 cup of the tomato mixture into the black bean mixture.

Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil.

Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat.

Place on the prepared baking sheet.

Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes.

Stir avocado into the remaining tomato mixture.

Serve the salsa with the croquettes.

Reviews

Excellent, this is one of best black beans recipes, we baked these Croquettes about 40 minutes, much longer than 20 minutes, and the croquettes turned out wonderful, breadcrumbs on the surface were golden and nice, and they tasted really good, if you want to try a meatless recipe, this is the one. Enjoy!
2 months ago by lovingfruits

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Nutrition Facts

Serving Size 432g

Amount per Serving

Calories 428 27% of calories from fat

	% Daily Value*
Total Fat 13.0g	20%
Saturated Fat 2.0g	10%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 1148mg	48%
Total Carbohydrate 65.0g	22%
Dietary Fiber 22.0g	89%
Sugars 5.0g
Protein 19.0g	38%

Vitamin A	23%		Vitamin C	45%
Calcium	14%		Iron	35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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