Barbados Black Bean Cakes with Mango Salsa

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Barbados Black Bean Cakes with Mango Salsa

 

Recipe By :VT Article: Cooking dried beans is a snap 1997

Serving Size : 4 Preparation Time :0:00

Categories : Diet:Vegetarian Ing:Beans, Peas & Legumes

Ing:Bread Ing:Eggs

Ing:Fruits Method:Stovetop

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

MANGO SALSA:

2 cups mango -- peeled & diced

1/2 cup red bell pepper -- chopped

1/4 cup red onion -- finely chopped

1 serrano pepper -- seeded, minced

2 tablespoons fresh cilantro -- coarsely chopped

2 teaspoons fresh ginger root -- minced

1 tablespoon lime juice

 

BLACK BEAN CAKES:

30 ounces canned black beans -- rinsed

1/4 cup fresh cilantro -- chopped

1/4 cup red onion -- finely chopped

1 egg white -- slightly beaten

1 teaspoon ground cumin

1 teaspoon garlic -- minced

1/2 teaspoon ground allspice

1/8 teaspoon cayenne pepper

1/3 cup whole wheat bread crumbs

cooking spray

1 tablespoon olive oil

 

1. Combine all mango salsa ingredients (first 7 ingredients) in a bowl and set

aside.

 

2. For the black bean cakes, place beans in a large bowl and coarsely mash until

they stick together. Add cilantro, onion, egg white, cumin, garlic, allspice,

and cayenne pepper. Mix until well blended.

3. Divide bean mixture into 8 equal parts. Shape into 1/2 " thick patties. Coat

patties with bread crumbs. Spray both sides of patties with nonstick cooking

spray.

 

4. Heat oil in a skillet over medium-high heat. Add bean cakes and fry until

golden brown on both sides, turning once, about 8 minutes total. Serve warm with

mango salsa. Garnish with cilantro and lime wedges if desired. Makes 4 servings

of 2 patties each.

 

Hint: Serve with gazpacho soup or a garden-fresh green salad.

 

Source:

" Vegetarian Times Online 1997-August "

 

Cuisine:

" Caribbean "

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Per Serving (excluding unknown items): 321 Calories; 6g Fat (16.8% calories from

fat); 15g Protein; 53g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 747mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fruit; 1

Fat.

 

NOTES : 3.9 points; complexity 13-10-6=29

 

In this unparalleled main dish, vibrant mango salsa crowns savory bean cakes

fragrant with Caribbean spices. Save some salsa to enliven grilled veggies.

 

 

 

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

Barbara Zanzig Kirkland, WA

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