Meatless Monday: Black Bean Croquettes With Fresh Salsa

This easy to make spicy meal is low in calories and high in protein and fiber.

Posted: 05/07/2012 01:08 PM EDT

(Photo: via EatingWell.com)

Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of preventable chronic conditions like cancer, cardiovascular disease, diabetes and obesity.

 

Enter Meatless Monday. This week's recipe is Black Bean Croquettes With Fresh Salsa. "Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges," says EatingWell.com.

 

Black Bean Croquettes With Fresh Salsa

 

Serves 4, 2 croquettes, ½ cup salsa

 

—2 15-ounce cans black beans, rinsed
—1 teaspoon ground cumin
—1 cup frozen corn kernels, thawed
—1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
—2 cups finely chopped tomatoes
—2 scallions, sliced
—1/4 cup chopped fresh cilantro
—1 teaspoon chili powder, hot if desired, divided
—1/4 teaspoon salt
—1 tablespoon extra-virgin olive oil
—1 avocado, diced

 

Preheat oven to 425° F. Coat a baking sheet with cooking spray.

 

Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.

 

Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.

 

Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

 

Nutrition info: 405 calories, 8 g total fat, 2 g saturated fat, 0 grams trans fat, 8 mg cholesterol, 621 mg sodium, 61 g total carbs, 16 g dietary fiber and 16 g protein.

 

This recipe comes from EatingWell.com.

 

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