Recipe: Spicy Black Bean Cakes and Salsa

Beans are good for your heart and your gut, with fiber that can help keep you trim. Try these bean cakes with salsa and serve with a side of cooked vegetables to round out the plate.

Ingredients

2 tablespoons water
1 cup chopped sweet onion
2 tablespoons chopped garlic
2 teaspoons cumin
1 tablespoon red pepper flakes
4 cups cooked black beans (rinse and drain if using canned beans)
¼ teaspoon salt (eliminate if using canned beans)
½ teaspoon ground black pepper
2 cups cooked sweet potato, peeled and mashed
½ cup egg whites (or egg substitutes)
¾ cup whole wheat bread crumbs
Non-stick cooking spray

*Note: For a simple salsa, you can use chopped tomato, onion, green pepper and cilantro and toss in a dressing of olive oil, fresh squeezed lemon juice and salt.

Directions

1. In a medium skillet over medium heat, bring water to a boil. Steam onions and garlic until onions are soft about 3 minutes.
2. Place cooked onions and garlic in a large bowl. Add in cumin, pepper flakes and 2 cups of the beans. Mash the beans with a fork.
3. Add in 1 cup of beans, salt, pepper, mashed sweet potato, egg whites and bread crumbs. Mix together and refrigerate for 30 minutes.
4. Preheat over to 425 degrees. Divide mixture into 8 servings. Shape each serving into a patty shape. Place patties on a baking sheet sprayed with a non-stick spray.
5. Bake bean cakes in oven for 12-15 minutes until brown and heated through.
6. While bean cakes are baking, heat remaining 1 cup of beans in microwave for 3 minutes until hot.
7. Serve beans over bean cakes and serve.

Nutrition information

Makes 8 servings. Each servings is 1 black bean cake.

Calories: 220
Total fat: 1.5g
Saturated fat: 0g
Trans fat: 0g
Cholesterol: 0mg
Sodium:210 mg
Total Carbohydrate: 40g
Fiber: 11g
Sugars: 7g
Protein: 12g

Recipe courtesy of Digestive Disease Health Team Dietitians