Black Bean Cakes with Fresh Salsa
|Dried black beans||1 1⁄2 Cup (24 tbs)|
|Vegetable broth||4 Cup (64 tbs)|
|Plain non fat yogurt||4 Tablespoon, drained|
|Sour cream||3 Tablespoon|
|Olive oil||10 Tablespoon (2 Tablespoons, Plus 1/2 Cup For Frying)|
|Finely chopped onion||2⁄3 Cup (10.67 tbs)|
|Minced garlic||2 Tablespoon|
|Cumin seeds||1⁄4 Teaspoon, ground|
|Chili powder||1⁄4 Teaspoon|
|Egg whites||2 , beaten until frothy|
|Fresh lime juice||3 Tablespoon|
|Chopped fresh cilantro||1⁄4 Cup (4 tbs)|
|Cornmeal||1 Ounce (For Dusting)|
|Fresh salsa||3⁄4 Cup (12 tbs)|
Rinse and pick over the beans.
Soak the beans overnight in water to cover by several inches.
In a large saucepan, combine the beans and broth.
Bring to a boil, reduce heat to a simmer, cover, and cook for 50 to 60 minutes, or until tender.
The broth should reduce until it is almost completely absorbed at the end of the cooking time.
In a small bowl, mix the yogurt and sour cream until blended.
Refrigerate until ready to serve.
In a medium saute pan or skillet over medium heat, heat 2 tablespoons of the olive oil and saute the onions and garlic until golden brown, about 8 minutes.
Add the cumin seeds and chili powder and saute for 1 minute.
Add the onion mixture, black beans, egg white, lime juice, cilantro, and salt and mix well.
Remove the beans from the heat and let cool to the touch.
Form into 2-inch cakes and dust lightly with cornmeal.
In a large saute pan or skillet over medium heat, heat the remaining olive oil and saute the cakes until a crust forms on both sides, about 5 minutes total cooking time.
Serving size: Complete recipe
Calories 2938 Calories from Fat 1460
% Daily Value*
Total Fat 166 g254.8%
Saturated Fat 27.4 g137%
Trans Fat 0 g
Cholesterol 24.7 mg8.2%
Sodium 5009.5 mg208.7%
Total Carbohydrates 285 g95.2%
Dietary Fiber 62.7 g251%
Sugars 27.6 g
Protein 91 g182.3%
Vitamin A 46.1% Vitamin C 99%
Calcium 73.7% Iron 130.5%
*Based on a 2000 Calorie diet