RECIPE WEDNESDAY: BLACK BEAN CAKES


This was my lunch yesterday. Although the recipe isn’t perfect yet (see notes at the end), the flavor is so good I needed to go ahead and share. Besides, if I didn’t, there would be no recipe today…..none of us want that, do we?

Finished with salsa

Black Bean Cakes

(Vegan, Nutritarian, Salt-free, Oil-free, Sugar-free …… Makes 6)

Ingredients:

1 tablespoon flax meal combined with 2 tablespoons water; let this form a gel while you’re making the rest (this acts like an egg)

2 cups cooked black beans (I used ones I cooked but you can use 1 can, drained), mashed. Some chunks are okay, but make sure they’re mashed well.

1/4 cup green onion, chopped (I happened to have green on hand, but regular onion would work fine, too)

1/2 medium green pepper, minced

1/2 cup corn kernels (use organic to avoid GMOs; I used frozen, right from the bag)

2 medium mushrooms, minced

2 cloves garlic, minced

1/4 cup fresh cilantro, minced (if you don’t like cilantro, leave it out or substitute fresh parsley)

1 tablespoon (or to your liking) chili powder

1-1/2 teaspoon ground cumin (see note below)

1/4 cup medium ground cornmeal (see note below)

Directions:

Combine all ingredients in a mixing bowl, adding the flax meal/water mix last. Cover and refrigerate at least one hour (overnight is fine, too!).

The Mix

This is the mix before I put it into the refrigerator.

Preheat oven to 375 degrees. Form bean mix into patties and place on a parchment paper-lined cookie sheet. Bake for 15 minutes. Flip and bake an additional 10 minutes. I also ran mine under the broiler for 3 minutes on each side because I wanted a really crispy exterior. Serve and enjoy!

Tray of 6

The tray of six prior to baking.

Just One

Just one, prior to baking.

Notes:

Cumin: I prefer to grind my own. Simply toast cumin seeds lightly in a skillet over medium heat. Then, run them through a coffee grinder used specifically for herbs and spices. You’ll notice a difference!

Cornmeal: I used Bob’s Red Mill medium grind. This gives a bit of a gritty texture to the bean cakes. A finely ground cornmeal or a flour (wheat, brown rice, garbanzo, etc) would work well, too.

The Cornmeal

Bob’s Red Mill Cornmeal

Spices: I like mild spices for this recipe because I was topping with a spicy salsa. Feel free to adjust the heat to your liking. You can also try Mrs. Dash’s Southwest Chipotle seasoning in lieu of the chili powder….it’s good stuff, and spicy!

These bean cakes can be a little crumbly. That’s where I need to perfect the recipe a bit, but…. try them crumbled with salsa and avocado in a lettuce wrap. Totally delicious!

Finished no salsa

Here’s a pic of a finished bean cake without the salsa.

HOPE YOU ENJOY THESE! If you try them, please let me know….and I’d love suggestions for improving them!

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