Dietitian’s tip: For convenience, use canned black beans instead of the dried variety in this recipe. Although canned beans typically contain more sodium than home-cooked beans, you can rinse and drain them before use to help lessen the amount of sodium.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low sodium = no more than 140 mg of sodium per serving


SERVES 8

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

Directions

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.


Nutritional Analysis

(per serving)

Serving size: 1 cake
Calories 150 Cholesterol 0 mg
Protein 8 g Sodium 140 mg
Carbohydrate 21 g Fiber 4 g
Total fat 4 g Potassium 399 mg
Saturated fat 1 g Calcium 35 mg
Monounsaturated fat 2.5 g