Beans are great protein substitute and loaded with fiber and nutrients. If using canned beans with added salt, be sure to rinse and drain beans to help remove excess sodium.
Ingredients:
2 cups dried black beans, picked over and rinsed, soaked overnight and drained
4 cups water
8 cloves garlic, chopped
1/2 cup fresh cilantro, chopped
1/2 teaspoon salt
2 tablespoons olive oil
In a large saucepan over high heat, combine the black beans and water. Bring to a boil. Reduce heat to low, cover partially and simmer until the beans are tender, about 60 to 70 minutes. Drain well.
In a large bowl, mash together the beans and garlic. Stir in the cilantro and salt. Form the mixture into 8 cakes. Transfer to a plate and refrigerate for about 1 hour.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the cakes and cook, turning over once, until warmed and the outside is slightly crisp, about 5 minutes. Serve immediately. Serves 8.
Nutritional analysis per serving (serving size: 1 cake): 150 calories, 4 gm fat (1 gm saturated fat, 2.5 gm mono) 0 mg cholesterol, 140 mg sodium, 21 gm carbohydrate, 4 gm fiber, 8 gm protein
Recipe available at: http://www.mayoclinic.org/healthy-lifestyle/recipes/black-bean-and-corn-relish/rcp-20049744
