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.
- In a medium skillet over medium heat, bring water to a boil. Steam onions and garlic until onions are soft about 3 minutes.
- Place cooked onions and garlic in a large bowl. Add in cumin, pepper flakes and 2 cups of the beans. Mash the beans with a fork.
- Add in 1 cup of beans, salt, pepper, mashed sweet potato, egg whites and bread crumbs. Mix together and refrigerate for 30 minutes.
- Preheat over to 425 degrees. Divide mixture into 8 servings. Shape each serving into a patty shape. Place patties on a baking sheet sprayed with a non-stick spray.
- Bake bean cakes in oven for 12-15 minutes until brown and heated through.
- While bean cakes are baking, heat remaining 1 cup of beans in microwave for 3 minutes until hot.
- Serve beans over bean cakes and serve.
Makes 8 servings. Each servings is 1 black bean cake.
Total fat: 1.5g
Saturated fat: 0g
Trans fat: 0g
Total Carbohydrate: 40g
Recipe courtesy of Digestive Disease Health Team Dietitians