Recipe: Spicy Black Bean Truffles and Salsa

Beans are good in your coronary coronary heart and your gut, with fiber that will help preserve you trim. Try these bean muffins with salsa and serve with a side of cooked greens to spherical out the plate.

Components

2 tablespoons water
1 cup chopped sweet onion
2 tablespoons chopped garlic
2 teaspoons cumin
1 tablespoon crimson pepper flakes
4 cups cooked black beans (rinse and drain if using canned beans)
¼ teaspoon salt (eradicate if using canned beans)
½ teaspoon ground black pepper
2 cups cooked sweet potato, peeled and mashed
½ cup egg whites (or egg substitutes)
¾ cup whole wheat bread crumbs
Non-stick cooking spray

*Discover: For a straightforward salsa, it is best to use chopped tomato, onion, inexperienced pepper and cilantro and toss in a dressing of olive oil, modern squeezed lemon juice and salt.

Directions

  1. In a medium skillet over medium heat, convey water to a boil. Steam onions and garlic until onions are light about three minutes.
  2. Place cooked onions and garlic in an enormous bowl. Add in cumin, pepper flakes and 2 cups of the beans. Mash the beans with a fork.
  3. Add in 1 cup of beans, salt, pepper, mashed sweet potato, egg whites and bread crumbs. Mix collectively and refrigerate for 30 minutes.
  4. Preheat over to 425 ranges. Divide mixture into eight servings. Type each serving proper right into a patty type. Place patties on a baking sheet sprayed with a non-stick spray.
  5. Bake bean muffins in oven for 12-15 minutes until brown and heated by.
  6. Whereas bean muffins are baking, heat remaining 1 cup of beans in microwave for 3 minutes until scorching.
  7. Serve beans over bean muffins and serve.

Vitamin information

Makes eight servings. Each servings is 1 black bean cake. 

Power: 220
Full fat: 1.5g
Saturated fat: 0g
Trans fat: 0g
Ldl ldl cholesterol: 0mg
Sodium:210 mg
Full Carbohydrate: 40g
Fiber: 11g
Sugars: 7g
Protein: 12g

Recipe courtesy of Digestive Sickness Nicely being Crew Dietitians