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Recipe: Black bean cakesBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00472
Dietitian's tip: For convenience, use canned black beans instead of the dried variety in this recipe. Although canned beans typically contain more sodium than home-cooked beans, you can rinse and drain them before use to help lessen the amount of sodium.
2 cups dried black beans, picked over and rinsed, soaked overnight and drained
4 cups water
8 cloves garlic, chopped
1/2 cup fresh cilantro, chopped
1/2 teaspoon salt
2 tablespoons olive oil
In a large saucepan over high heat, combine the black beans and water. Bring to a boil. Reduce heat to low, cover partially and simmer until the beans are tender, about 60 to 70 minutes. Drain well.
In a large bowl, mash together the beans and garlic. Stir in the cilantro and salt. Form the mixture into 8 cakes. Transfer to a plate and refrigerate for about 1 hour.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the cakes and cook, turning over once, until warmed and the outside is slightly crisp, about 5 minutes. Serve immediately.
Nutritional analysis per serving
|Serving size: 1 cake|
|Total fat||4 g||Total carbohydrate||21 g|
|Saturated fat||1 g||Dietary fiber||4 g|
|Monounsaturated fat||2.5 g||Protein||8 g|
|Protein and dairy||1|
|Nuts, seeds and dry beans||1|
|Fats and oils||1|