Black Bean Croquettes with Fresh Salsa

4.5
(41)
40 Reviews

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3756747.jpg
Cook Time:
25 mins
Additional Time:
20 mins
Total Time:
45 mins
Servings:
4
Yield:
8 to 2 croquettes & cups salsa each
Nutrition Profile:
Diabetes-Friendly Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure High-Fiber Heart-Healthy Vegan Vegetarian High-Protein Low-Calorie
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 2 15-ounce cans black beans, rinsed

  • 1 teaspoon ground cumin

  • 1 cup frozen corn kernels, thawed

  • 1/4 cup plus 1/3 cup plain dry breadcrumbs, divided

  • 2 cups finely chopped tomatoes

  • 2 scallions, sliced

  • ¼ cup chopped fresh cilantro

  • 1 teaspoon chili powder, hot if desired, divided

  • ¼ teaspoon salt

  • 1 tablespoon extra-virgin olive oil

  • 1 avocado, diced

Directions

  1. Preheat oven to 425 degrees F. Coat a baking sheet with cooking spray.

  2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.

  3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.

  4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

Tips

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Originally appeared: EatingWell Magazine, January/February 2008

Nutrition Facts (per serving)

405 Calories
13g Fat
61g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 croquettes & 1/2 cup salsa
Calories 405
% Daily Value *
Total Carbohydrate 61g 22%
Dietary Fiber 17g 61%
Total Sugars 12g
Protein 16g 32%
Total Fat 13g 17%
Saturated Fat 2g 10%
Vitamin A 1248IU 25%
Vitamin C 25mg 28%
Folate 207mcg 52%
Sodium 450mg 20%
Calcium 127mg 10%
Iron 5mg 29%
Magnesium 45mg 11%
Potassium 1161mg 25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles

3757211.jpg
Bean Burgers with Spicy Guacamole
50 mins
3757821.jpg
Lentil Burgers
25 mins
4027908.jpg
Moroccan Chickpea-Stuffed Acorn Squash
1 hr 15 mins
No-Cook Black Bean Salad
No-Cook Black Bean Salad
30 mins
4027899.jpg
Ratatouille with White Beans & Polenta
40 mins
4293535.jpg
Four-Bean & Pumpkin Chili
1 hr 25 mins
4501476.jpg
Roasted Root Veggies & Greens over Spiced Lentils
45 mins
4538536.jpg
Green Goddess Salad with Chickpeas
15 mins
Vegetarian Stuffed Cabbage
Vegetarian Stuffed Cabbage
2 hrs
3757326.jpg
Inside-Out Lasagna
25 mins
Rainbow Grain Bowl with Cashew Tahini Sauce
Rainbow Grain Bowl with Cashew Sauce
20 mins
Pressure-Cooker Grain Bowl
Pressure-Cooker Grain Bowl
40 mins
3757943.jpg
Black Bean & Chipotle Tostadas with Crème Fra��che
30 mins
5486639.jpg
Grilled Corn Salad with Chili-Miso Dressing
20 mins
Spaghetti Squash with Roasted Tomatoes Beans & Almond Pesto
Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
45 mins
Chipotle Chicken Quinoa Burrito Bowl
Chipotle Chicken Quinoa Burrito Bowl
30 mins