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Black Bean Croquettes with Fresh Salsa

:  January/February 2008

Your rating: None Average: 4.1 (195 votes)

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.


READER'S COMMENT:
"This recipe is delicious. i made it two days ago, followed the directions to a t, and didn't have a problem with moistness or shape retention. It could have had a bit more flavor, but over all it was amazing. I'm actually making it again...
Black Bean Croquettes with Fresh Salsa Recipe

Makes: 4 servings, 2 croquettes & 1/2 cup salsa each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

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

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Preparation

  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.

Nutrition

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


More From EatingWell

Recipe Categories

Style/Theme
Kid-friendly
Quick (total 30 min. or less)
Vegan
Vegetarian
Budget
Entertaining, casual
Everyday favorites
Ease of Preparation
Easy
Total Time
45 minutes or less
Type of Dish
Main dish, combination meal
Main dish, vegetarian
Servings
4
Main Ingredient
Beans/Legumes
Ethnic/Regional
Hispanic
Preparation/ Technique
Bake
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
January/February 2008
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