Black Bean Croquettes with Fresh Salsa

Name: Black Bean Croquettes with Fresh Salsa
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; 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

Rating: 4.75 stars

71 Ratings
28 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

Source: EatingWell Magazine, January/February 2008

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Recipe Summary

total:

45 mins

Servings:

Nutrition Profile:

Heart Healthy

Low-Calorie

High Fiber

Dairy-Free

Diabetic Appropriate

Vegetarian

Vegan

Low Sodium

High Blood Pressure

Healthy Aging

Healthy Immunity

Healthy Pregnancy

Low Added Sugars

Nutrition Info

Directions

Step 1

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

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Step 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.
Step 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.
Step 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.

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

Serving Size: 2 croquettes & 1/2 cup salsa

Per Serving:

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.

Exchanges:

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

Reviews (28)

Read More Reviews

71 Ratings

5 star values: 57
4 star values: 12
3 star values: 1
2 star values: 0
1 star values: 1

Reviews: Most Helpful

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EatingWell User

10/30/2011

I have had gastric lap band surgery and cannot eat some meats so this was a wonderful way to get protein and iron into my diet. This will be a regular quick meal in our house. My daughter is a Vegan and I'm sure she'd love it too. Is there a way to e-mail recipes from here? Enjoy! Liz Winchester Va Read More

EatingWell User

10/29/2011

We made this and it was delicious! Heeded the other comments and used only one can of beans. Added lots of veggies- jalapenos garlic onions tomatoes and corn. One little tip-- we used Shake'n'Bake "Hot & Spicy" crumbs instead of regular breadcrumbs and it was a very flavorful addition! Give this a try!:) -Ariel & Jon Read More

EatingWell User

10/30/2011

This was delicious!!! I added in some onions as well and the overall flavor and consistency was fantastic. I baked them in the toaster oven and they came out just fine. The first few that I took off the baking tray lost their round croquette shape but once they sat a few minutes they were able to maintain their shape. HT Centreville VA Read More

EatingWell User

10/29/2011

Not my favorite recipe. It was pretty dry. I did drizzle lime juice on them and they got a little more moist but they still weren't great. Maybe if I used fresh breadcrumbs rather than dry ones they would taste better. Read More

McBacon

10/29/2011

Good Stuff! These are very good. I served it with Spanish rice but to be honest these are pretty filling and really need just a side salad to call it a meal. My husband enjoyed these and brought the rest to work with him the next day. Pros: Fairly easy to put together Cons: Soft texture but it's beans after all Read More

micham@windstream.net

10/30/2011

The salsa was delicious!!! Very fresh and tasty. The croquettes were bland. I added more chile powder than called for but apparently not enough. DH and I put it all in a flour tortilla and it was edible but I won't be making again. (except the salsa!) Read More

photos@daralynngilliam.com

04/04/2014

Surprisingly Good This is a delicious alternative if you just want a meat break. it is very healthy and the flavor was great. I didn't adjust anything other than the fact I didn't add the extra salt. WIth cayenne pepper and bread crumbs that was enough salt for me. Pros: healthy tasty easy to make Cons: nothing Read More

Wendy Brown ThatcherHall

04/06/2017

This recipe was a hit! I will be making it frequently. It is easy quick to make and delicious. 5 stars for sure. Read More

lmasz@aol.com

10/29/2011

Put my own Spin on it I'm not a fan of spicy food so i omitted the chili power. Next time I'll also omit the cumin and add more corn and tomatoes for flavor. I only tried it with cumin this time because I was afraid it would be too bland without it but I think it would be better without it. I also added a cup of shredded cheddar cheese. (i know that alters the "healthiness" a bit...). I didn't have a problem with the amount of breadcrumbs it called for however making the balls does make a bit a of a mess but it is a pretty easy clean up. The salsa was a good side. I'll definitely make this again just with my own alterations. Pros: easy to make Cons: a bit of a mess Read More

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