Vegetarian Black Bean Patties with Orange Salsa
Do you know people who think that if there isn’t chicken or beef served with their dinner, then they haven’t had dinner? I can name several in my circle of family and friends. My husband used to be one of them.
I guarantee your meat eating family and friends won’t miss a thing with this meal. The salsa was a refreshing change from the typical tomato salsa, and the bean cakes provided that meat-like flavor and texture that meat eaters are looking for.
Add some home made baked chips made with low carb Mission tortillas (one of my favorite brands – lower in calories, etc.) and this meal is a huge hit!
Recipe from Spark People user BCJL13.
Happy cooking!
Serves 6
Salsa
2 navel oranges, separated and cut into small pieces
1 large tomato, cored and diced finely
1 scallion, sliced thin
1 tbsp fresh basil, minced
1 garlic clove, minced
1 tbsp fresh lime juice
2 tsp olive oil
1 small jalapeno pepper seeded and minced
1 dash salt
Bean Cakes
4 cups cooked black beans, rinsed and drained if canned
2 eggs
1/2 cup bread crumbs
1 tbsp olive oil, plus oil for greasing pan
1 medium onion, diced finely
2 garlic cloves, minced
1 celery rib, sliced thin
1 tsp ground cumin
1/4 tsp salt and pepper to taste
4 small lowfat tortillas and chili seasoning
Combine salsa ingredients in a bowl and refrigerate while you make the bean patties.
Place 3 cups of the black beans in a large bowl. Process the remaining cup of beans with the eggs until smooth. Stir this mixture into the whole beans along with the bread crumbs.
Heat the oil in a medium skillet over medium heat. Add the onion, garlic, and celery and saute until very tender and beginning to brown. Sprinkle on the cumin and cook 1 more minute.
Scrape the vegetables into the bean mixture and add the salt and pepper. Stir to mix well.
Preheat oven to 375 degrees. Lightly oil a baking sheet.
Using a 1/3 cup measuring cup, scoop up 12 portions of the bean mixture and place on the baking sheet. Flatten out with the scoop or your hand. (I fried mine in a non-stick pan sprayed with cooking spray over medium heat. It gave them a bit of a crispier texture on the outside.)
Cut tortillas into quarters, spray with cooking spray and sprinkle with chili seasoning. Bake 5 – 8 minutes until crispy and brown.
Bake 10 minutes, flip and bake 10 more minutes. Serve the bean cakes with a spoonful of salsa on each.
What’s good for me in this dish?
Beans are an excellent source of antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates. Filling and a great source of protein. Folic acid is important for the formation of red blood cells. Potassium is important for our nervous system and promotes a healthy heart rhythm. Fiber is important for digestive health.
As you can imagine, oranges top the chart in vitamin C, but they also contain lots of fiber, folate, B1, potassium, vitamin A and calcium. A great source of phytonutrients, oranges have significant antioxidant properties. Citrus provides protection against esophageal, mouth, larynx, and stomach cancers. It also provides significant protection against cardiovascular disease.
Nutritional Info
Ammount Per Serving:
Calories: 293.3
Total Fat: 6.1g
Total Carbs: 48.2g
Dietary Fiber: 13.6mg
Protein: 14.2g
Weight Watchers Points 6
Mission Carb Balance Nutrition Information
Calories 80
Fat 2g
Fiber 8g
Sodium 220
Weight Watchers Points 2
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.
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