Dietitian’s tip:
You can use canned black beans instead of the dried kind in this recipe. But canned beans often have more salt than home-cooked beans. Rinse and drain canned beans before you use them to help lower the salt.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
- High-fiber
Ingredients
- 2 cups dried black beans, picked over and rinsed, soaked overnight and drained
- 4 cups water
- 8 cloves garlic, chopped
- 1/2 cup chopped fresh cilantro
- 1/2 teaspoon salt
- 2 tablespoons olive oil
Directions
In a large saucepan over high heat, combine the black beans and water. Bring to a boil. Reduce heat to low and cover partially. Simmer until the beans are tender, about 60 to 70 minutes. Drain well.
In a large bowl, mash together the beans and garlic. Stir in the cilantro and salt. Form the mixture into 8 cakes. Transfer to a plate and refrigerate for about 1 hour.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the cakes and cook, turning over once. Cook until warmed and the outsides slightly crisp, about 5 minutes.
Serve right away.
Nutritional analysis per serving
Serving size: 1 cake
- Total fat 4 g
- Calories 193
- Protein 10 g
- Cholesterol 0 mg
- Total carbohydrate 30 g
- Dietary fiber 7 g
- Monounsaturated fat 2.5 g
- Saturated fat 0.5 g
- Trans fat 0 g
- Sodium 152 mg
- Added sugars 0 g
- Total sugars 1 g
- Polyunsaturated fat 0.5 g
- Potassium 710 mg
- Calcium 67 mg
- Magnesium 82 mg
- Iron 2.5 mg
