Black Bean Cakes

Black Bean Cakes

Here's one of my favorite recipes from the USU Extension Booklet "Top 10 Meals Under 10 Dollars." It's extremely flavorful, yet a low-fat protein! Enjoy!


Talk about "knock your socks off"! These bean cakes end up crispy and crusty on the outside, but oh so tender and creamy on the inside. A true study in contrasts, this dish is elevated to notches unknown when served garnished with your favorite guacamole, salsa, and sour cream. 

7 tablespoons olive oil
1 small onion (5 to 6 ounces), diced
2 teaspoons minced garlic
½ cup all-purpose flour (preferably whole wheat)
2 tablespoons Cajun Seasoning*
2 (15.5-oz.) cans black beans, drained and quickly rinsed (or 3 cups cooked beans)
2 tablespoons chopped fresh cilantro, plus more for garnish
1 egg, lightly beaten
 ½ teaspoon salt, plus more to taste
 ½ teaspoon freshly ground black pepper
 ½ teaspoon ground cumin
 ½ teaspoon ground coriander
2 teaspoons hot sauce


1. Heat 1 tablespoon of the olive oil in a medium sauté pan over medium heat. When it is hot, add the onion and cook until soft and lightly caramelized, about 3 minutes. Add the garlic and cook until fragrant, about 30 seconds.
 2. Remove from the heat and set aside to cool. Place the flour in a shallow bowl or plate and stir in the Cajun seasoning. Set aside.
3. In a medium mixing bowl, mash the black beans well with the back of a fork — the mixture should be relatively smooth, with no whole beans remaining. Stir in the cooled onion mixture, cilantro, egg, salt, pepper, cumin, coriander and hot sauce and mix well.
4.  Divide the mixture into 8 evenly sized patties (about 1/3 cup each). Heat the remaining 6 tablespoons olive oil in a medium nonstick skillet over medium heat. When the oil is hot, dust the patties in the seasoned flour mixture and carefully transfer them to the hot skillet (the cakes will be delicate). Cook the cakes until golden brown on both sides and heated through, about 2 minutes per side. If necessary, season with more salt. Garnish with chopped cilantro and serve immediately.

 Yield: 4 servings *You can buy Cajun seasoning at the store or make your own with this combination of spices. It's very handy to have in your cupboard, and tastes great on baked potato wedges!

 Homemade Cajun Seasoning:
 2½ tablespoons paprika
 2 tablespoons salt
2 tablespoons garlic powder
 1 tablespoon black pepper
 1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried leaf oregano
1 tablespoon dried thyme


Adapted from emerils.com

Ethiopian Cabbage Dish (Tikil Gomen)

 Ingredients:

¼ cup olive oil  (The authentic dish uses a clarified butter called Niter kibbeh).

4 carrots, thinly sliced

1 onion, thinly sliced

1 tsp sea salt

½ tsp fresh ground pepper

1 tsp ground cumin

¼ tsp ground turmeric

½ head cabbage, shredded

5 small potatoes, peeled and cut into 1-inch cubes

2 tbsp minced garlic

½ tsp minced ginger                              

Water, as needed

You will need:

1 deep Non-stick pan

Wooden spoon

*For more flavor, briefly toast spices in a hot, dry skillet prior to adding them to the dish.

Cooking instructions:

Heat olive oil in a non-stick skillet over medium heat.   Cook the onion, garlic, and ginger in the hot oil until the onion becomes translucent (about 5 minutes).  Stir in the salt, pepper, cumin, turmeric, and potatoes.  Cook for 15 minutes (adding water if/whenever food sticks to bottom of pan), stirring regularly.  Stir in the carrots and shredded cabbage.  Cook another 15 minutes (again adding water if/when food begins to stick to bottom of pan), stirring regularly.  Cover, reduce heat to medium-low and cook until potatoes are soft.

Recipe adapted from this recipe using advice from this blog.

Sweet Pepper-Potato Chowder with Salad Savoy

Ingredients:
1/2 - 1 TBSP Olive Oil
8 medium sized potatoes, cubed
2 medium size carrots, sliced
2 celery stalks, sliced
1 cup sliced red pepper
1 small white or yellow onion, chopped
12 salad savoy leaves, torn
3/4 tsp salt
1/2 TBSP garlic powder
1 cup warmed diced ham (optional)

For the Roux:
2 TBSP olive oil
4 TBSP flour
2 cups 1% milk

Combine potatoes, carrots, celery, salt, and garlic powder in crock pot and cover with water.  Cook on low setting until tender (I left mine for 4 hours).  You could choose another cooking method for the potatoes, carrots, and celery - but this is what worked for me because I wanted to cook them while I was out of the house for a few hours.  You could also boil them on the stovetop, or roast them. When these have 20 minutes left, saute the onion.  When the onion turns clear, add the red pepper, and then finally for the last couple of minutes - the salad savoy.

In a large pot, prepare the roux by first heating the olive oil over medium heat.  Once the oil is heated, whisk in the flour and cook a few minutes until it forms a thick, pale colored paste.  Continuing to stir it with the wisk, slowly stir in the milk - taking care not to scald it.  Using an immersion blender, blend the milk with the roux until there are no remaining lumps.  Strain the vegetables from the crock pot, and add them to the mixture.  Also add the sauteed onion, red pepper, and salad savoy (setting aside about 1/3 of the salad savoy to add later).  Blend the mixture until smooth and creamy.  Add remaining salad savoy and stir.  Serve immediately.

*If desired, add diced pieces of ham

AROMATIC ROASTED CAULIFLOWER SOUP

Ingredients:

3 cups frozen cauliflower florets

1 cup frozen broccoli florets

1 tablespoon Garam Masala (indian spice mix*)

1/2 tsp kosher salt or to taste

1/2 tsp cracked black pepper

1/2 tablespoon oil

2 cups water

1 cup plain yogurt

1/4 tsp salt or to taste

1/black pepper or to taste

Toss cauliflower and broccoli with olive oil, garam masala, salt and pepper. Roast at 400 degrees for about 15 to 20 minutes. Add 1 1/2 cups of water half way through the roasting process to create steam and to finish cooking the vegetables. Once vegetables are cooked, move into a sauce pan and puree to a smooth texture adding the last 1/2 cup of water to get to desired consistency. Fold in yogurt and adjust seasoning to taste. Serve warm or chilled.

Garnish with small florets of cauliflower lightly roasted and toss with finely chopped parsley.

*To make your own Garam Masala, mix the following and store in an airtight container:

• 1 tablespoon ground cumin
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground pepper
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground nutmeg

Nutritional info Per serving:

Calores: 54

Total fat: 1.4g

Cals from fat: 22%

Protein: 4g

Carbohydrates: 7g

Cholesterol: 1mg

Dietary Fiber: 2g

Sodium: 310 mg

Source: The Culinary Institute of America

LENTIL TOMATO SOUP

1 Tbsp butter
1/2 cup chopped onion
1 garlic clove, minced
1-1/2 cupse dried lentils
5 cups water
2 tsp salt
1/8 tsp pepper
2 tsp sugar
1/4 tsp dried leaf oregano
1/4 tsp dried leaf basil
1 Tbsp chopped fresh parsley
16 oz can diced tomatoes - undrained
3 Tbsp tomato paste
Parsley for garnish

Sort and rinse lentils. Saute onion and garlic in butter until onion is tender but not browned. Add rinsed lentils, water, salt, pepper, sugar, oregano, basil, and parsley. Bring to a boil, pressure on high for 20 mins. Natural release. Add diced tomatoes and tomato paste, stir well. Garnish each bowl with a parsley sprig, if desired.

Recipe contributed by Ben Matz
Source: www.chefbrad.com Brad E. Petersen AJune 2007

EASY BRUSCHETTA

Ingredients
Italian bread or a baguette
Sliced tomato slices
Garlic cloves
Basil leaves or a sprinkle of Italian Seasoning
Olive Oil
Salt and Pepper

Toast the slices of bread in the toaster or oven until lightly toasted. Cut a garlic clove in half and rub it on the warm toast. Put a basil leaf or a sprinkle of Italian Seasoning and then a delicious slice of fresh tomato on the toast. Drizzle with a little bit of olive oil and sprinkle with salt and pepper.

GREENS WITH PINEAPPLE, APPLE, AND FETA

Prep time: 15 minutes
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2
Ingredients:
3 tablespoons balsalmic vinegar
3 tablespoons water
2 tablespoons honey mustard
1 clove garlic, minced
Black pepper, freshly ground - to taste
6 cups (about 1 head) Boston lettuce leaves, torn (may substitute other lettuce)
1 1/2 cups canned pineapple chunks in 100% juice, drained
2 medium Red Delicious apples, cored and thinly sliced
1 small red onion, thinly sliced
3 tablespoons feta cheese, crumbled
Instructions:
In a small bowl whisk together the vinegar, water, mustard, and garlic; season with pepper, if desired.
In a large salad bowl, toss the remaining ingredients.
Drizzle the vinaigrette on top and toss gently until evenly coated.
Each serving provides: An excellent source of vitamin A and C and a good source of folate, potassium and fiber.
Credit: Produce for Better Health Foundation (PBH).
Nutritional Information per Serving:
Calories: 139
Total Fat: 2.5g
Saturated Fat: 1.2g
% of Calories from Fat: 15%
Protein: 3g
Carbohydrates: 30g
Cholesterol: 6mg
Dietary Fiber: 4g
Sodium: 152mg

ROASTED TOMATILLO SALSA

Prep Time: 15 mins plus 1 hour to chill

Serves: 5

Cups of Fruits and Vegetables per serving: 1/2

Ingredients:

7 medium tomatillos

1 jalapeno pepper, seeded and chopped

1 clove garlic, peeled and chopped

1 medium tomato, peeled, seeded and chopped

3 tablespoons chopped cilantro leaves

1/4 cup finely chopped onion

1 tsp lime or lemon juice

1/8 tsp salt

Instructions:

Preheat broiler

Remove tomatillo husks, rinse under running water then wipe to remove stickiness.

Place tomatillos in a single layer on a baking sheet with sides.

Broil until slightly charred, turning once, about 7-8 minutes.

Cool on baking sheet.

Place tomatillos with juice in blender or food processor.

Add remaining ingredients and blend to a chunky puree.

Chill for at least an hour to allow flavors to blend.

Adjust seasoning if necessary.

Credit: Produce for Better Health Foundation (PBH).

Nutritional information per Serving:

Calories: 25

Total fat: 0.6g

Sat Fat: 0.1g

% of Calories from Fat: 18%

Protein: 1g

Carbohydrates: 5g

Cholesterol: 0mg

Dietary Fiber: 1g

Sodium: 61mg

STRAWBERRY CREPES

Photo courtesy of Ryan Whitney

WHOLE-WHEAT CREPES
3 eggs
2/3 cup milk
2 Tbsp canola oil
1/4 tsp salt
1/3 cup whole-wheat flour

Blend eggs, milk, oil and salt together in blender. Slowly add flour and blend until smooth, about 30 seconds. Let mixture stand one hour to incorporate flour into liquid (may refrigerate up to 4 hours). Heat a heavy non-stick skillet over medium-high heat. Spray skillet with cooking spray and pour 1/4 cup batter into pan. Immediately tilt pan to coat entire bottom with thin layer of batter. Cook about 1 minute or until the edges are golden brown. Flip crepe and cook other side about 30 seconds. Transfer cooked crepe to a plate. Repeat until all batter is used up.

STRAWBERRY TOPPING
1 cup strawberries, finely chopped
1 tbsp sugar
1/2 tsp lemon zest
1 tbsp lemon juice

Comine and set aside

STRAWBERRY FILLING
6 large strawberries (or equivalent), mashed
1 cup vanilla Greek style yogurt

Mix mashed strawberries and yogurt. Divide evenly among 6 cooked crepes, roll each crepe, and top with Strawberry Topping.

CALIFORNIA AVOCADO TACOS

Prep time: 30 mins
Serves: 12
Cups of fruits and veggies per serving: 1/2 cup

Ingredients:
1 cup (1 medium) tomato, diced
1/3 cup onion, diced
2 tsp fresh cilantro, finely chopped
1/2 clove garlic, minced
1/2 tsp jalapeno pepper, minced
2 tsp fresh lime juice
pinch ground cumin

2 medium green bell peppers, cut into thin strips
2 medium red bell peppers, cut into thin strips
1 medium onion, sliced
1 ripe avocado, cut into 12 wedges
1/2 cup celery, chopped
1 cup fresh cilantro leaves, lightly packed
12 7-8 inch flour tortillas, warmed

TO MAKE SALSA:
In a small bowl, mix together the first seven ingredients. Set aside.

COOKING REMAINING INGREDIENTS:
Coat a large skillet with cooking spray and place over medium heat. Add the bell peppers and the sliced onion and cook, stirring, for about 5 minutes, or until the onion is soft.

ASSEMBLE THE TACOS:
Fill each warm tortilla with the bell pepper mixture, avocado, celery, and cilantro and top with some tomato salsa. Roll up and serve immediately.

VARIATION:
Grilled fish or chicken would make a smashing addition to this recipe.

SCRUMPTIOUS STRAWBERRY SHERBET

INGREDIENTS:
1 (16 oz) bag frozen strawberries
1/2 cup sugar
1/2 to 3/4 cup buttermilk
1 tablespoon lemon juice

Combine strawberries and sugar in food processor and pulse until finely chopped. Mix buttermilk and 1/2 cup lemon juice together and slowly add to strawberries. Process until smooth and creamy, scraping sides of bowl and adding more buttermilk as necessary. Serve immediately. Leftovers may be stored in freezer.

FROZEN LEMON CUSTARD

Ingredients:

1 can (12oz.) evaporated skim milk

1 cup low-fat (Skim or 1%) or 2% milk

3/4 cup sugar

1 tablespoon lemon zest

2/3 cup fresh lemon juice (about 3 lemons)

*Add a little bit of fat free half & half, for a creamier custard.

Combine evaporated milk, milk and sugar. Stir until sugar has dissolved. Add lemon zest and lemon juice. The lemon juice will curdle the milk and cause the mixture to thicken. Place in a shallow dish and freeze, stirring occasionally during freezing.

*Pictured frozen as popsicles.

Recipe courtesy of Penny Ramey, Salt Lake City, UT

QUICK RED LENTILS

Prep time: 30 mins
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2

Ingredients:
1 tablespoon olive oil
3 medium carrots, chopped
1 small onion, chopped
1 teaspoon ground cumin
1/2 teaspoon dried basil
1 14 1/2-oz can unsalted diced tomatoes in tomato juice
1 14-oz can low sodium vegetable broth
1 cup dried red lentils, rinsed
1/8 teaspoon pepper
1/8 teaspoon salt or to taste*
5 oz baby spinach
2 cups freshly cooked rice (Use brown or other whole grain rice)

Instructions:
In 4-quart saucepan, heat oil on medium heat until hot.
Add carrots and onion and cook 5 minutes or until lightly browned.
Stir in cumin and basil; cook 1 minute more.
Add tomatoes, broth, lentils and black pepper
Cover and heat to boiling on high.
REDUCE HEAT to low and simmer 8-10 minutes until lentils are tender.
Stir in salt and spinach - heat through.
Serve over cooked rice.

Each serving provides: An excellent source of Vitamin A, Vitamin C and fiber, and a good source of folate and potassium.

Credit: Produce for Better Health Foundation (PBH).

Nutritional Information per Serving:
Calories: 375
Total Fat: 4.9
Saturated Fat: .6g
% of Calories from Fat: 12%
Protein: 18g
Carbohydrates: 65g
Cholesterol: 0mg
Dietary Fiber: 12g
Sodium: 263mg

*Nutrition information does not include additional salt.

PORTOBELLO BURGERS

Serves: 4

INGREDIENTS:

4 large Portobello mushrooms

2 cloves garlic, sliced into very thin slivers

1 tsp. fresh rosemary or 1/2 tsp dried

1 tsp fresh thyme or 1/2 tsp dried

3 Tbsp extra virgin olive oil

3 Tbsp balsamic or red wine vinegar

Salt and freshly ground black pepper, to taste

Preheat broiler or grill.

Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs into slits.

In small bowl, whish together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Serve with desired toppings (lettuce, tomato, sauteed onions and peppers, avocado, etc.) on toasted whole-grain buns.

Per serving: 94 calories, 7g total fat, 1g sat fat, 6g carbohydrate, 2g protein, 1g dietary fiber, 8mg sodium.

GRILLED VEGETABLE PACKETS

Serving size: 3/4 cup
Yield: 5 servings

Ingredients:
2 zucchinis, small sliced
2 yellow squash, small sliced
4 red potatoes, small scrubbed well and sliced
1/2 red onion sliced
1/2 bell pepper (red or green) seeded and sliced
1/4 cup Italian salad dressing, light to taste salt and pepper

Instructions:
1. Heat grill to Medium heat or 350 degrees.
2. Wash vegetables and slice.
3. Toss in a large bowl. Add dressing and toss until all vegetables are coated.
4. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of vegetable mixture and fold bottom piece with top sheet to form a packet.
5. Place on heated grill for 20-30 minutes or until the potatoes are tender. If you don't have a grill bake Veggie Packets in the oven at 400 degrees for 20-30 minutes.
6. Before you open the packets, poke holes in the foil with a fork. Be very careful opening the foil as the steam will be very hot and could burn you!
7. Empty vegetables onto serving plate or serve from foil packets.

Tip! Try different vegetables - Tomatoes, green beans, sweet potatoes, mushrooms, broccoli, carrots, corn or your favorites.

Use herbs or spices in place of dressing - Chili powder, Italian or oriental seasoning, basil, oregano, curry powder - Be creative!

Nutrition Facts per serving:
Serving size: 3/4 cup
Calories: 160
Cals from fat: 25
Total Fat: 2.5g
Cholesterol: 0mb
Sodium: 170mg
Total Carbohydrate: 31g
Protein: 4g

Credit: Connecticut Food Policy Council

RHUBARB-STRAWBERRY PARFAITS

Serves: 4
Ingredients:
1 pint strawberries, hulled and thickly sliced
1/2 lb. fresh rhubarb, cut into 1 1/2 inch pieces
1/4 cup water
1/4 cup orange juice
1/4 cup sugar
1 vanilla bean, split lengthwise
1 1/2 cups nonfat plain yogurt
1 tsp. pure vanilla extract
1 tsp. sugar, preferably superfine (optional)

Combine strawberries, rhubarb, water, orange juice, sugar and vanilla bean in a heavy, medium sauce pan. Bring to a boil over medium heat, stirring to dissolve the sugar. Reduce heat, cover and simmer until fruit is very soft, about 10 minutes. Put mixture in a bowl and refrigerate until cold, about 4 hours.

Mix yogurt and vanilla until well combined. Taste and, if desired, stir in superfine sugar (if desired). Chill until serving time.

To serve, layer yogurt mixture and strawberry-rhubarb mixture alternately into wineglasses or parfait glasses, ending with fruit. Parfaits can be prepared a few hours ahead and refrigerated.

Nutritional Information per Serving:
Calories: 131
Total fat: less than 1 g. (0g saturated fat)
Carbohydrate: 30g
Protein: 5g
Dietary Fiber: 3g
Sodium: 54 mg

Credit: American Institute for Cancer Research

AVOCADO SALSA

Ingredients:
1 cup finely chopped tomato

1/2 cup chopped fresh cilantro

1/2 cup chopped peeled avocado

2 tbsp. finely chopped red onion

3 tbsp. fresh lime juice

1/4 tsp. sea salt

1 garlic clove, minced

1 jalapeno pepper or Serrano pepper, seeded and minced (optional)

Combine all ingredients in a bowl; lightly mash with a fork.

Credit: Recipe adapted from DelMonte Fresh

HUMMUS

Preparation time: 15 minutes

Serves: 3 - makes about 2 cups

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

1 15-oz can garbanzo beans, rinsed and drained
1/4 cup Tahini, (sesame seed paste)

2 cloves garlic, peeled and crushed

1/4 cup fresh lemon juice

1/4 teaspoon black pepper

1/4 teaspoon cumin (optional)

2 Tablespoons water

Add all ingredients to food processor, or process in batches in a blender, until smooth.

Add more water, 1 tablespoon at a time, if needed to soften.

Serve with pita bread or vegetables for dipping.

*You can find tahini in the ethnic foods section of most grocery stores.

Each serving provides: An excellent source of vitamin C and fiber.
Nutritional information per Serving:

Calories: 249

Carbohydrates: 27g

Total Fat: 12.8g

Cholesterol: 0mg

Saturated Fat: 1.5g

Dietary Fiber: 7g

% of Calories from fat: 43%

Sodium: 222mg

Protein: 10g

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH).

COTTAGE CHEESE DIP

Ingredients:
1 cup low fat cottage cheese
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp parsley flakes
1/2 tsp dill weed
Salt and pepper to taste

Mix all ingredients together and chill.
Serve with fresh cut up vegetables.

LIMA BEANS & SPINACH

Prep time: 25 mins
Serves: 4
Cups of Fruits & Vegetables per Serving: 1 1/2

Ingredients:
2 cups lima beans
1/2 cup onion, chopped
1 cup fennel bulb, rinsed and cut into 4-inch strips
1 Tbsp vegetable oil
1/4 cup (2 oz) chicken broth, low-sodium (For Vegetarian version, use vegetable broth)
1 bag (10 oz) leaf spinach, rinsed
1 Tbsp distilled vinegar
1/8 tsp black pepper
1 Tbsp dried chives

1. In a saucepan, steam and boil lima beans for about 10 minutes. Drain.
2. In a saute pan, saute onion and fennel in oil.
3. Add beans and chicken broth to saute pan and cover. Cook for 2 minutes.
4. Stir in spinach. Cover and cook until spinach is wilted (about 2 minutes).
5. Stir in vinegar and pepper. Cover and let stand for 30 seconds.
6. Sprinkle with chives and serve.

Nutritional Info per Serving:
Calories: 170
Carbs: 26g
Total Fat: 4g
Cholesterol: 0mg
Sat Fat: .5g
Dietary Fiber: 8g
% of Calories from Fat: 21%
Sodium: 350mg
Protein: 9g

Credit: Recipe courtesy of the U.S. Dept of Health & Human Services.