Black Bean Cakes with Avocado-Corn Salsa

Health score
14%
Black Bean Cakes with Avocado-Corn Salsa
40 min.
6
550kcal

Suggestions

Ingredients

  • 30 oz black beans drained and rinsed canned
  • tablespoons canola oil divided
  • servings avocado-corn salsa 
  • large eggs lightly beaten
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves pressed
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • oz pepper jack cheese shredded divided
  • 0.8 cup onion diced red
  • oz cheddar cheese shredded
  • tablespoon taco seasoning 
  •  tostada shells 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Saut onion in 1 Tbsp. hot oil in a small skillet over medium-high heat 4 minutes or until tender. Stir in garlic.
  2. Remove from heat.
  3. Prepare Avocado-Corn Salsa; chill until ready to serve.
  4. Mash together taco seasoning and 2 cups black beans in a large bowl with a fork. Stir in panko, next 2 ingredients, onion mixture, 1 cup pepper Jack cheese, and remaining black beans until well blended. Shape mixture into 6 (1/2-inch-thick) patties.
  5. Cook patties in remaining 3 Tbsp. hot oil in a large nonstick skillet over medium heat 4 to 5 minutes on each side or until golden brown.
  6. Preheat oven to 40
  7. Place tostadas on a 15- x 10-inch jelly-roll pan; top with Cheddar and remaining pepper Jack cheese.
  8. Bake until cheese melts. Top with black bean cakes and salsa.

Nutrition Facts

Calories550kcal
Protein16.4%
Fat43.69%
Carbs39.91%

Properties

Glycemic Index
33.08
Glycemic Load
8.56
Inflammation Score
-7
Nutrition Score
20.684347774671%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.55mg

Nutrients percent of daily need

Calories:550.07kcal
27.5%
Fat:27.65g
42.53%
Saturated Fat:9.66g
60.38%
Carbohydrates:56.81g
18.94%
Net Carbohydrates:43.53g
15.83%
Sugar:4.95g
5.5%
Cholesterol:65.68mg
21.89%
Sodium:968.81mg
42.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.36g
46.71%
Fiber:13.27g
53.1%
Phosphorus:447.53mg
44.75%
Calcium:363.58mg
36.36%
Folate:124.91µg
31.23%
Manganese:0.62mg
30.87%
Vitamin B1:0.4mg
26.58%
Vitamin B2:0.45mg
26.35%
Magnesium:98.01mg
24.5%
Iron:4mg
22.23%
Potassium:732.93mg
20.94%
Zinc:2.87mg
19.15%
Copper:0.38mg
18.9%
Selenium:13.21µg
18.88%
Vitamin B6:0.33mg
16.59%
Vitamin B3:2.84mg
14.2%
Vitamin A:665.43IU
13.31%
Vitamin E:1.97mg
13.1%
Vitamin C:10.28mg
12.46%
Vitamin B5:1.19mg
11.92%
Vitamin K:11.11µg
10.58%
Vitamin B12:0.43µg
7.12%
Vitamin D:0.39µg
2.62%
Source:My Recipes