Black Bean Pancakes With Salsa Recipe


Health IndexAverageCuisine


 Ground cumin2 Teaspoon
 Ground coriander1 Teaspoon
 Ginger1 Teaspoon
 Ground cinnamon1⁄4 Teaspoon
 Red cayenne pepper/Red pepper1⁄8 Teaspoon
 Salt1⁄2 Teaspoon
 Vegetable oil1 Tablespoon
 Garlic1 Clove (5 gm), minced
 Cooked black beans3 Cup (48 tbs)
 Egg1 Large, beaten
 Flour2 Tablespoon
 Tomato/Prepared salsa1 Cup (16 tbs)
 Plain non-fat yogurt1⁄2 Cup (8 tbs)
 Green onion1 , thinly sliced (Including Top)

Nutrition Facts

Serving size: Complete recipe

Calories 1137 Calories from Fat 235

% Daily Value*

Total Fat 27 g41%

Saturated Fat 4.1 g20.6%

Trans Fat 0 g

Cholesterol 211.5 mg

Sodium 2365.2 mg98.5%

Total Carbohydrates 169 g56.4%

Dietary Fiber 55.2 g220.6%

Sugars 10.6 g

Protein 61 g121.5%

Vitamin A 51.7% Vitamin C 65.3%

Calcium 62.5% Iron 68.1%

*Based on a 2000 Calorie diet


1 Preheat the oven to 300° F.
Inasmall bowl, mix the 1 cumin, coriander, ginger, cinnamon, red pepper, and salt.
In an 8-inch nonstick skillet, heat the oil over moderate heat.
Add the garlic and spice mixture and stir-fry for 15 seconds or just until the garlic is soft and fragrant; remove the skillet from the heat before the garlic browns.
2 In a food processor or blender, puree the beans with the egg, flour, and garlic-spice mixture for 1 minute or until smooth.
Transfer the mixture to a medium-size bowl and refrigerate for 1 5 minutes.
3 Heat a 12 inch nonstickskillet over moderately high heat until very hot.
Drop 2 tablespoons of the bean puree into the skillet and flatten slightly to form a 2-inch pancake.
Continue until the skillet is filled, leaving about 1 inch between each pancake, then cookthe pancakes, without moving them, for 5 minutes.
Using a spatula, turn them overandcookanother3 minutes.Transferthe pancakes to a baking pan and keep them warm in the oven.
Repeat with the remaining puree.
For each main-course serving, spoon 1/4 cup salsa onto the middle of a plate.
Surround the salsa with pancakes, top each pancake with a teaspoon of yogurt, and sprinkle some of the green onion over the yogurt.