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Yields:
4 servings
Prep Time:
5 mins
Cook Time:
20 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Black Bean Croquettes with Cornmeal

Savory bean croquettes with black beans and corn meal makes a perfect entree for vegetarian dieters.

Ingredients

Directions

  1. Mash beans but don't puree so as to have a few bean chunks for texture. Use a little bean liquid or water if beans are too dry to mash.
  2. Combine the beans, onion, cilantro, egg and sprinkle with salt and pepper.
  3. Add cornmeal by the tablespoon until its made a batter that is barely stiff enough to handle. (You should be able to shape it with your hands without it sticking, but it should be quite fragile or the cakes will be dry.)
  4. Add corn oil to a large, deep skillet and turn flame on medium. Shape the bean mixture into patties 2 to 3 inches across or into 1 ½ x 3 inch logs.
  5. When the oil is hot, place them in the skillet. Don't crowd them; you may have to work in batches.
  6. Cook the croquettes until nicely browned on all sides, adjusting the heat so they brown evenly without burning before turning, 7 or 8 minutes total. Keep warm in the oven or under aluminum foil until ready to serve, or serve at room temperature.
  7. Garnish with salsa, fat-free sour cream and fresh cilantro sprigs, if desired. Brown rice with roasted or fresh corn make a nice accompaniment.
  8. Note: as variations, you may add any of the following alone or together for extra zing in the batter: a dash of cumin, minced jalapeno, fresh chile, hot sauce or fresh squeezed lemon juice.
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This is one of my new favorite vegetarian meals, hands down. It's full of protein, fiber and tastiness.
22 Aug 11 by member: Lindao6

     
 

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Nutrition summary:

There are 322 calories in 1 serving of Black Bean Croquettes with Cornmeal.
Calorie break-down: 43% fat, 44% carbs, 13% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 142
Calories 322
 
% Daily Values*
Total Fat 15.78g 24%
  Saturated Fat 2.325g 12%
  Polyunsaturated Fat 8.032g  
  Monounsaturated Fat 4.413g  
Cholesterol 54mg 18%
Sodium 557mg 23%
Potassium 118mg  
Total Carbohydrate 35.58g 12%
  Dietary Fiber 9.8g 39%
  Sugars 1.88g  
Protein 10.6g  
 
Vitamin A 2% Vitamin C 6%
Calcium 4% Iron 8%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
16%
of RDI*
(322 calories)
16% of RDI
Calorie Breakdown:
 
Carbohydrate (44%)
 
Fat (43%)
 
Protein (13%)
Carbohydrates, 35.58g (44%) Fat, 15.78g (43%) Protein, 10.6g (13%)
* Based on a RDI of 2000 calories