Croquettes

Take some chopped meat, fish or something els (maybe…..black beans). Roll it into a roll or cake (think crab cake shape). Cover it in breadcrumbs and fry in oil. You’ve made a croquette.

These vegan-friendly black bean croquettes have a lot of great flavor!

A few veggies, beans and breadcrumbs.

Mix it all together.

Making the toping.

Ready for baking… WHAT? Yup. These are just a bit healthier than their fried counterparts.

You won’t miss the meat or the deep-fried taste!

Black Bean Croquettes with Fresh Salsa

Prep Time: 25 min | Cook Time: 45 min

Ingredients:

2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
2 cups finely chopped tomatoes
2 scallions, sliced
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced

Directions:

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.

2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs.

Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.

3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.

4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

Nutritional Info: Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.

Nutrition Bonus: Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 vegetable, 2 lean meat, 1 fat

Source: http://www.eatingwell.com/recipes/black_bean_croquettes_with_fresh_salsa.html