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

Source: EatingWell Magazine, January/February 2008


Ingredient Checklist


Instructions Checklist
  • 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.


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

2 croquettes & 1/2 cup salsa
405 calories; protein 15.8g; carbohydrates 61.3g; dietary fiber 17.2g; sugars 12.1g; fat 12.9g; saturated fat 2g; vitamin a iu 1248IU; vitamin c 25.2mg; folate 206.6mcg; calcium 126.8mg; iron 5.2mg; magnesium 45.4mg; potassium 1160.6mg; sodium 450.1mg; thiamin 0.5mg.

3-1/2 starch, 1 Vegetable, 2 Lean-meat and 1 fat