Black Bean Pancakes
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
1 clove garlic, minced1 bunch green onions, white part and 1 inch of green part, minced1 tbls olive oil2 1/3 cups drained canned black beans, divided1 pickled jalapeno chile, minced1 tsp red chili powder1/2 tsp cumin seeds, toasted in a dry skillet and crushed in a mortar3/4 cup cooked brown rice or steamed barley, at room temperature2-3 tablespoons fresh snipped cilantro1 cup yellow cornmeal for coatingAbout 1/4 cup olive oil, for frying1/2 cup regular or reduced fat sour cream for garnish (Not included in nutritionals)Salsa for topping (Not included in nutritionals)
Makes twelve 4 inch pancakes
1. Saute the garlic and green onion in the olive oil for 4-5 minutes til just softened. Do not brown. Puree 1 cup of the beans in a food processor. Place in a mixing bowl with the rest of the whole beans and mash together with a fork. Add the sauteed onion and garlic, jalapeno, chili powder, and cumin. Mash to combine. Stir in the rice or barley and the cilantro to taste. The mixture will be stiff enough to shape into patties.
2. Place the cornmeal on a plate or sheet of waxed paper. Scoop out some of the bean mixture with a 1/4 cup measure as a scoop and drop the batter onto the cornmeal. Use a spoon to turn it over, then flatten it slightly with the back of the spoon; both sides of the pancake should be coated with the cornmeal.
3. Lightly coat the bottom of a large, nonstick skillet with some of the olive oil; place over med-high heat. Place 3 or 4 pancakes in the skillet. Saute until crisp and golden brown around the edges, turning once with a wide metal spatula, about 2 minutes on each side, adding a teaspoon or more of oil as needed. The pancakes will be creamy in the center. Serve immediately, topped with sour cream and some salsa.
Number of Servings: 12
Recipe submitted by SparkPeople user SIDNEYGIRL.
1. Saute the garlic and green onion in the olive oil for 4-5 minutes til just softened. Do not brown. Puree 1 cup of the beans in a food processor. Place in a mixing bowl with the rest of the whole beans and mash together with a fork. Add the sauteed onion and garlic, jalapeno, chili powder, and cumin. Mash to combine. Stir in the rice or barley and the cilantro to taste. The mixture will be stiff enough to shape into patties.
2. Place the cornmeal on a plate or sheet of waxed paper. Scoop out some of the bean mixture with a 1/4 cup measure as a scoop and drop the batter onto the cornmeal. Use a spoon to turn it over, then flatten it slightly with the back of the spoon; both sides of the pancake should be coated with the cornmeal.
3. Lightly coat the bottom of a large, nonstick skillet with some of the olive oil; place over med-high heat. Place 3 or 4 pancakes in the skillet. Saute until crisp and golden brown around the edges, turning once with a wide metal spatula, about 2 minutes on each side, adding a teaspoon or more of oil as needed. The pancakes will be creamy in the center. Serve immediately, topped with sour cream and some salsa.
Number of Servings: 12
Recipe submitted by SparkPeople user SIDNEYGIRL.
Nutritional Info Amount Per Serving
- Calories: 141.3
- Total Fat: 6.4 g
- Cholesterol: 0.0 mg
- Sodium: 185.5 mg
- Total Carbs: 18.9 g
- Dietary Fiber: 3.9 g
- Protein: 4.0 g
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