Name: Black Bean Croquettes with Fresh Salsa
Cook time: 25 min
Total 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; 0.25 cup chopped fresh cilantro; 1 teaspoon chili powder, hot if desired, divided; 0.25 teaspoon salt; 1 tablespoon extra-virgin olive oil; 1 avocado, diced

Black Bean Croquettes with Fresh Salsa

4.5

(41)

40 Reviews

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

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

25 mins

Additional Time:

20 mins

Total Time:

45 mins

Servings:

Yield:

8 to 2 croquettes & cups salsa each

Nutrition Profile:

Dairy-Free Diabetes Appropriate Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber High-Protein Low Added Sugars Low Sodium Low-Calorie Vegan Vegetarian

Jump to Nutrition Facts

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
¼ cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
¼ teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced

Directions

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

Tips

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts (per serving)

405	Calories
13g	Fat
61g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 405
% Daily Value *
Total Carbohydrate 61g	22%
Dietary Fiber 17g	61%
Total Sugars 12g
Protein 16g	32%
Total Fat 13g	17%
Saturated Fat 2g	10%
Vitamin A 1248IU	25%
Vitamin C 25mg	28%
Folate 207mcg	52%
Sodium 450mg	20%
Calcium 127mg	10%
Iron 5mg	29%
Magnesium 45mg	11%
Potassium 1161mg	25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.