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