vegan – high fiber – high protein - low fat
makes 6 servings
ingredients
1 - 15 oz. can black beans, drained, and rinsed
1 t chili powder
1 t garlic powder
1 t ground cumin
1/2 t salt
1/4 t freshly ground black pepper
1/8 t cayenne pepper
1 cup red pepper, finely diced
1/2 cup red onion, thinly sliced
(2 T jalapeno pepper, finely diced)
3 T freshly chopped cilantro
2 T lime juice
1/2 cup unbleached flour, divided
2 T cornmeal
preparation
In a medium bowl, place the black beans, chili powder, garlic powder, cumin, salt, pepper, and cayenne pepper and mash. Add the red pepper, green onion, jalapeno pepper, cilantro, and lime juice, and stir well to combine. On a plate, place 1/4 cups flour, cornmeal, and stir well to combine, and set aside. Add the remaining flour to the black bean mixture and stir well to combine. Make into patties (or in my case mini-balls), and place them on a large plate. Chill the bean cakes for 30 minutes or more in the refrigerator.
Lightly oil a non-stick cookie sheet with a little safflower oil and set aside. Coat the chilled cakes in the reserved flour/cornmeal mixture and place them on the cookie sheet.Bake them at 450 degrees for 12-15 minutes or until lightly browned and crisp on the outside.
Nutrition per serving 152 calories; 1g total fat; 0mg cholesterol; 5mg sodium; 30g carbohydrates; 8g fiber; 3g sugar; 8g protein – glycemic index; 12
