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.
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