Don't miss another issue…      Subscribe

Black Bean Croquettes with Fresh Salsa

Black Bean Croquettes with Fresh Tasty Salsa Black Bean Croquettes with Fresh Tasty Salsa Black Bean Croquettes with Fresh Tasty Salsa Black Bean Croquettes with Fresh Tasty Salsa

These black bean croquettes are so good. Serve them with salsa, or put them into whole wheat pita with yogurt and cucumber sauce as a quick lunch or dinner.















30 ounces black beans
rinsed, 2 can
1 teaspoon cumin
1 cup corn
frozen, thawed or fresh corn
¼ cup bread crumbs, whole wheat
dry and plain
cup bread crumbs, whole wheat
dry and plain
2 cups tomatoes
finely chopped
2 scallions, spring or green onions
¼ cup cilantro
freshly chopped
1 teaspoon chili powder
hot if desired, divided
¼ teaspoon salt
or to taste
1 tablespoon olive oil, extra-virgin
1 avocados


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 ¼ cup breadcrumbs.

Combine tomatoes, scallions, cilantro, ½ teaspoon chili powder and salt in a medium bowl.

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

Mix the remaining ⅓ cup breadcrumbs, oil and the remaining ½ teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil.

Divide the bean mixture into 8 scant ½-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.


* not incl. in nutrient facts

Add review




Nutrition Facts

Serving Size 306g (10.8 oz)
Amount per Serving
Calories 43127% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 285mg 12%
Total Carbohydrate 22g 22%
Dietary Fiber 20g 81%
Sugars g
Protein 39g
Vitamin A 23% Vitamin C 35%
Calcium 10% Iron 30%
* based on a 2,000 calorie diet How is this calculated?


The Healthy Recipe

Health and nutrition news that’s easy to digest…
Large variety of dried beans in burlap containers

Dried Beans - A Low-Cost and Healthy Addition to Your Diet

Preparing beans from scratch is one of the least expensive ways to stay full and healthy. Dr Maoshing Ni, in his article “The Healthy Benefits of Beans and Legumes,” states that...

More breaking news


Founded in 1996.

© 2023 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335


Live Feed