Black Bean Croquettes

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
65%
Black Bean Croquettes
40 min.
4
366kcal

Suggestions


Are you looking for a delicious and healthy meal that’s both satisfying and easy to prepare? Look no further than these delightful Black Bean Croquettes! Perfect for lunch, dinner, or any time you crave a wholesome dish, these croquettes are packed with flavor and nutrition. With a health score of 65, they are not only vegetarian and vegan but also dairy-free, making them an excellent choice for anyone seeking a plant-based option.

Imagine biting into a crispy exterior that gives way to a savory filling of black beans, corn, and spices, all enhanced by the freshness of chopped cilantro and the sweetness of tomatoes and pineapple. These croquettes are not just a treat for your taste buds; they also provide a balanced caloric breakdown, with a healthy dose of protein and fiber to keep you feeling full and energized.

In just 40 minutes, you can whip up a batch of these croquettes that serve four people, making them perfect for a family meal or a gathering with friends. Pair them with a zesty salsa for an extra kick, and you have a dish that’s sure to impress. Whether you’re a seasoned cook or a kitchen novice, these Black Bean Croquettes are a fantastic way to enjoy a nutritious and flavorful meal. Dive into this culinary adventure and savor every bite!

Ingredients

  • cups tomatoes chopped
  • cups pineapple chopped
  • tablespoons cilantro leaves fresh chopped
  • 0.3 teaspoon salt 
  • 30 oz black beans rinsed drained canned
  • tablespoon ground cumin 
  • teaspoon ground coriander 
  • clove garlic grated
  • cup corn frozen thawed
  • cup onion finely chopped
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 cup breadcrumbs plain

Equipment

  • bowl
  • baking sheet
  • oven
  • potato masher

Directions

  1. Heat oven to 450°F. Spray cookie sheet with cooking spray. In large bowl, mix salsa ingredients; set aside.
  2. In another large bowl, add black beans, cumin, coriander and garlic. Using potato masher or fork, mash beans until no whole beans remain. Stir in corn, onion, cilantro and 1/4 cup of the bread crumbs.
  3. In medium bowl, add remaining 1/4 cup bread crumbs. Measure 1/4 cup bean mixture at a time, and form into a ball.
  4. Roll in bread crumbs.
  5. Place on cookie sheet.
  6. Bake 15 to 20 minutes or until heated through.
  7. Serve with salsa.

Nutrition Facts

Calories366kcal
Protein18.56%
Fat5.53%
Carbs75.91%

Properties

Glycemic Index
55.67
Glycemic Load
7.35
Inflammation Score
-9
Nutrition Score
27.573478255583%

Flavonoids

Naringenin
0.51mg
Luteolin
0.02mg
Isorhamnetin
2mg
Kaempferol
0.33mg
Myricetin
0.13mg
Quercetin
9.32mg

Nutrients percent of daily need

Calories:366.4kcal
18.32%
Fat:2.37g
3.65%
Saturated Fat:0.45g
2.78%
Carbohydrates:73.29g
24.43%
Net Carbohydrates:53.71g
19.53%
Sugar:12.67g
14.08%
Cholesterol:0mg
0%
Sodium:1072.22mg
46.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.92g
35.84%
Manganese:1.66mg
83.17%
Fiber:19.58g
78.31%
Vitamin C:62.09mg
75.26%
Folate:195.19µg
48.8%
Vitamin B1:0.59mg
39.65%
Iron:6.61mg
36.72%
Phosphorus:335.13mg
33.51%
Potassium:1169.94mg
33.43%
Copper:0.64mg
31.85%
Magnesium:123.16mg
30.79%
Vitamin B2:0.41mg
23.9%
Vitamin B6:0.42mg
21.24%
Vitamin B3:3.91mg
19.53%
Vitamin A:779.48IU
15.59%
Calcium:147.91mg
14.79%
Zinc:2.04mg
13.58%
Vitamin K:11.33µg
10.79%
Selenium:7.11µg
10.15%
Vitamin B5:0.89mg
8.89%
Vitamin E:0.52mg
3.45%