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Black Bean Croquettes with Fresh Tasty Salsa

 
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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.

Yield

4

servings

Prep

15

min

Cook

20

min

Ready

50

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

30 ounces black beans
rinsed, 2 can
1 teaspoon cumin
ground
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
sliced
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
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 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

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Nutrition Facts

Serving Size 432g (15.2 oz)
Amount per Serving
Calories 42827% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1148mg 48%
Total Carbohydrate 22g 22%
Dietary Fiber 22g 89%
Sugars g
Protein 38g
Vitamin A 23% Vitamin C 45%
Calcium 14% Iron 35%
* based on a 2,000 calorie diet How is this calculated?

 

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