Canned beans are an amazing start to endless dishes. Filled with protein and fiber, they are little nutrition powerhouses.

Published: June 30, 2020

Canned beans are an amazing start to endless dishes. Filled with protein and fiber, they are little nutrition powerhouses. This recipe is a perfect summer dish that can be used in several ways. Serve with sauce, as a burger on a bun, or on top of a Mexican rice bowl with guacamole and sour cream. It doesn’t get any easier or healthier than this. Enjoy!

Black Bean Cakes

• Servings: Makes 8 cakes
• 3 tablespoons olive oil, divided
• 4 green onions, diced
• 2 teaspoons minced garlic
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 2 14.5-ounce cans black beans, drained and rinsed
• 1/2 teaspoon salt
• 1 egg, lightly beaten
• 1/2 cup plain breadcrumbs (try whole-wheat or gluten-free variety)

Instructions

Heat 1 tablespoon olive oil in small skillet over medium heat. Cook green onions until softened. Stir in garlic, cumin and chili powder. Cook until fragrant, about 30 seconds. Transfer to a large bowl. Stir in black beans and mash with a fork. Add salt, egg and breadcrumbs. Mix well. Divide into 8 patties.

Heat 2 tablespoons olive oil in large skillet over medium heat. Pan-fry patties until slightly crispy on each side.

Serve with sauce (ranch dressing and hot sauce), as a burger on a bun with cheese and toppings, or on top of a Mexican rice bowl with guacamole and sour cream.

Nutrition information per patty: 178 calories; 6.7 g fat (0.9 g saturated fat); 509 mg sodium; 22 g carbohydrate; 7 g fiber; 7.8 g protein.

Erin Wiedmar, M.Ed., RDN, L.D., CDE, is a clinical nutritionist with Norton Healthcare.