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Fiber-rich, flavor-rich and easy to make
Beans are good for your heart and your gut, with fiber that can help keep you trim. Try these bean cakes with salsa and serve with a side of cooked vegetables to round out the plate.
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2 tablespoons water
1 cup chopped sweet onion
2 tablespoons chopped garlic
2 teaspoons cumin
1 tablespoon red pepper flakes
4 cups cooked black beans (rinse and drain if using canned beans)
¼ teaspoon salt (eliminate if using canned beans)
½ teaspoon ground black pepper
2 cups cooked sweet potato, peeled and mashed
½ cup egg whites (or egg substitutes)
¾ cup whole wheat bread crumbs
Non-stick cooking spray
*Note: For a simple salsa, you can use chopped tomato, onion, green pepper and cilantro and toss in a dressing of olive oil, fresh squeezed lemon juice and salt.
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Makes 8 servings. Each servings is 1 black bean cake.
Calories: 220
Total fat: 1.5g
Saturated fat: 0g
Trans fat: 0g
Cholesterol: 0mg
Sodium:210 mg
Total Carbohydrate: 40g
Fiber: 11g
Sugars: 7g
Protein: 12g
Recipe courtesy of Digestive Disease Health Team Dietitians
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