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Prep Time: 20 Minutes Cook Time: 10 Minutes |
Ready In: 30 Minutes Servings: 4 |
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A recent trip to Cocso and I'm now the proud owner of a large stockpile of black beans. That has sent me combing my cookbooks for meal options using this healthful and versatile ingredients. Keeping what I find here for quick and easy access until I have a chance to try them. The original recipe for these delectable cakes included a tablespoon of chorizo, though I intend to make them vegetarian. These can also easily be made vegan with the use of a little soy yogurt. Serve these as a substantial appetizer or along with a lovely green salad as a light meal or lunch. With the chorizo, these are 3 points per serving. The recipe can easily be modified to be Core. The cakes also freeze well for reheating later. Ingredients:
1 (15 ounce) can black beans, drained and rinsed |
2 tablespoons vegetable broth or 2 tablespoons water or 2 tablespoons chicken broth |
1 tablespoon chorizo sausage, finely diced (optional) |
1 teaspoon oil (omit if using sausage) |
1/3 cup onion, small diced |
1/4 cup red pepper, small diced |
2 garlic cloves, finely minced |
1/2 teaspoon jalapeno, finely diced |
1/2 teaspoon cumin |
1/4 teaspoon chili powder |
1 egg white |
1/4 cup cornmeal |
2 tablespoons cornmeal |
1/2 tablespoon lime juice |
1 tablespoon cilantro, chopped |
1 1/2 tablespoons plain nonfat yogurt |
1 1/2 tablespoons low-fat sour cream |
1/2 cup salsa (chose mild, medium or hot according to your tastes) |
Directions:
1. Place half the rinsed beans in a blender or food processor with the broth and puree into a paste. Add more liquid if needed. Mix together the bean paste with the reserved whole beans in a mixing bowl.
2. In a nonstick skillet, add the teaspoon of oil (or chorizo) onions, garlic, red pepper and jalapeno and cook for 3 or 4 minutes. Add the cumin and chili powder and continue to cook another minute. Remove from heat and let cool a bit.
3. Combine the sauteed vegetables with the beans. Add the egg white, cornmeal, lime juice, cilantro. Let stand for 5-8 minutes to begin softening the cornmeal and allow the flavors to combine.
4. Form the mix into eight equal sized cakes.
5. Spray a non-stick skillet over medium high heat with cooking spray. Add the bean cakes to the skillet and cook until browned, just a minute or so on each side.
6. Combine the salsa with the yogurt and sour cream.
7. Serve the bean cakes with a dollop of the dairy/salsa topping and garnish with additional cilantro if desired.
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