Healthy Recipes Healthy Ingredient Recipes Healthy Bean Recipes Healthy Black Bean Recipes 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Share Share Tweet Pin Email Cook Time: 25 mins Additional Time: 20 mins Total Time: 45 mins Servings: 4 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. Print Nutrition Facts (per serving) 405 Calories 13g Fat 61g Carbs 16g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved