Ingredients1 can - Black Beans
1/2 cup - Corn (canned)
1/4 cup - Green Bell Pepper
1 tbsp - Fresh Cilantro
1/4 tsp - Salt
1/4 tsp - Black Pepper
1/4 tsp - Granulated Garlic
1/8 tsp - Chili Powder
1/4 cup - Bread Crumbs
1 each - Egg
Replace egg with vegetarian options like potato starch or another egg substitute.
Replace bell pepper with jalapeño pepper to spice it up.
Replace regular bread crumbs with panko bread crumbs.
These corn and black bean patties are great as little cakes or as a hamburger substitute. They are simple, nutritious and much better for you than ground beef or crabcakes. They go great with our mango salsa and our guacamole recipes.
Rinse the black beans until the foam subsides and then put in a medium bowl.
Rinse the corn and add 3/4 cup to the bowl.
Dice the green bell pepper and add to the bowl.
Chop fresh cilantro and add to the bowl.
Add the salt, black pepper, granulated garlic and chili powder to the bowl.
Mix together and then slightly mash the beans and corn to release some of the starch.
Add bread crumbs and egg. Mix well.
Form into patties (divide into 4 for burgers and 8 for cakes).
Lightly grease a large skillet (with oil spray or use regular oil with a paper towel). Heat to med/hi and add patties.
Cook patties 4-5 minutes per side or until lightly browned.
- Nutritional Grade: A
- Low in saturated fat
- Low in sodium
- Low in sugar
- High in dietary fiber
- High in magnesium
- High in potassium
- High in thiamin
Nutritional information is from caloriecount.com and is shown only as a guide. While accuracy was attempted, it is not guaranteed.
|Serving Size 1/4 of the batch (150g)
Servings Per Batch 4
|Amount Per Serving|
|Calories 424||Calories from Fat 29|
|% Daily Value*|
|Total Fat 3.2g||5%|
|Saturated Fat 0.9g||4%|
|Trans Fat 0.0g|
|Total Carbs 75.5g||25%|
|Dietary Fiber 17.2g||69%|
|Vitamin A 6%||Vitamin C 15%|
|Calcium 15%||Iron 34%|
|*Based on a 2,000 calorie diet|