Black Bean Cakes

Vegetarian
Dairy Free
Health score
37%
Black Bean Cakes
45 min.
4
414kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 15 ounce black beans rinsed drained canned
  • tablespoons canola oil divided
  • 0.5 teaspoon dijon mustard 
  • large eggs divided
  • tablespoons cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.3 cup green onions finely chopped
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • 0.3 teaspoon kosher salt 
  • cups baby lettuce mixed
  • 1.5 teaspoons juice of lime fresh
  • 1.5 tablespoons olive oil 
  • 0.5 cup panko bread crumbs divided

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk

Directions

  1. Place 1 tablespoon canola oil, 1 egg, and beans in a food processor. Pulse 20 times or until mixture becomes a coarsely chopped paste.
  2. Combine bean mixture, 5 tablespoons panko, onions, and next 5 ingredients in a bowl.
  3. Place 3 tablespoons panko in a dish. Divide bean mixture into 4 equal portions. Shape each into a 3/4-inch-thick patty; dredge in panko.
  4. Heat a nonstick skillet over medium-high heat.
  5. Add 4 teaspoons canola oil.
  6. Add patties; cook 3 minutes on each side.
  7. Remove from pan. Wipe pan clean.
  8. Add remaining 2 teaspoons canola oil. Crack 4 eggs into skillet. Cover and cook 4 minutes.
  9. Remove from heat.
  10. To prepare salad, combine olive oil and next 4 ingredients in a bowl, stirring with a whisk.
  11. Add lettuce; toss gently to coat. Arrange 1 1/2 cups salad, 1 black bean patty, and 1 egg on each of 4 plates.
  12. Serve immediately.

Nutrition Facts

Calories414kcal
Protein19.04%
Fat48.44%
Carbs32.52%

Properties

Glycemic Index
48.75
Glycemic Load
0.2
Inflammation Score
-10
Nutrition Score
35.769130375074%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.01mg
Apigenin
0.47mg
Luteolin
0.93mg
Kaempferol
0.12mg
Myricetin
0.26mg
Quercetin
15.56mg

Nutrients percent of daily need

Calories:414.34kcal
20.72%
Fat:23.08g
35.51%
Saturated Fat:3.71g
23.19%
Carbohydrates:34.86g
11.62%
Net Carbohydrates:22.25g
8.09%
Sugar:3.68g
4.09%
Cholesterol:232.5mg
77.5%
Sodium:805.52mg
35.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.41g
40.82%
Vitamin A:26755.48IU
535.11%
Vitamin K:472.4µg
449.9%
Manganese:1.28mg
63.95%
Folate:241.67µg
60.42%
Fiber:12.61g
50.44%
Vitamin C:37.67mg
45.66%
Vitamin B2:0.74mg
43.34%
Iron:6.95mg
38.61%
Phosphorus:360.78mg
36.08%
Selenium:24.99µg
35.69%
Vitamin B1:0.5mg
33.63%
Potassium:1152.26mg
32.92%
Vitamin E:4.13mg
27.56%
Vitamin B6:0.51mg
25.64%
Magnesium:97.79mg
24.45%
Calcium:224.71mg
22.47%
Copper:0.39mg
19.27%
Vitamin B5:1.69mg
16.87%
Zinc:2.19mg
14.6%
Vitamin B3:2.61mg
13.05%
Vitamin B12:0.58µg
9.71%
Vitamin D:1.25µg
8.33%
Source:My Recipes