Southwestern Black Bean & Quinoa Croquettes

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These black bean croquettes get their crispy coating from hemp seeds and soft, creamy insides from black beans, quinoa and potatoes. All four ingredients are good protein sources (even the potato). It’s OK to swap out black beans for white or kidney beans.

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Description

Southwestern Black Bean and Quinoa Croquettes
Recipe Type: Dinner
Author: Kimberly Lord Stewart
Serves: 4 to 8 patties
Ingredients
  • I large russet potato, baked
  • 1 cup cooked quinoa
  • 1 (15-ounce) can black beans, drained
  • 4 tablespoons vegetable oil, divided
  • 1 small onion, finely diced
  • ¼ cup roasted red pepper, finely diced
  • 1 (4-ounce) can diced green chiles, drained
  • 2 teaspoons paprika
  • 2 teaspoons cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • 1 tablespoon chili powder
  • ⅛ teaspoon cayenne
  • 1½ cups panko breadcrumbs
  • ⅔ cup hemp or sesame seeds
  • ½ cup grated pepper jack cheese, or tofu
  • Salt and pepper, to taste
  • ¾ cup sour cream
  • Juice of ½ lime
  • 2 tablespoons cilantro, finely chopped
Instructions
  1. Scoop out potato from skin. Place in a large mixing bowl with quinoa and beans.
  2. Heat medium skillet; add 2 tablespoons oil and then onions. Sauté 10 minutes, until soft. Stir in red pepper and green chiles.
  3. Mix spices, and divide in half. Add half to cooked onions; sauté 3 minutes, until fragrant. Add onion-spice blend to bowl; stir well. Mash ingredients until beans are broken and potatoes are smoothly blended.
  4. In a small bowl, combine breadcrumbs, seeds and remaining half of spices. Stir well. Spoon out a ½ cup, and add to potato/bean mixture. Add cheese. Stir until mixed. Add salt and pepper to taste.
  5. Place rest of crumbs on a plate. Pat out croquettes into patties, either small rounds for a starter or larger patties for a main course. Dredge in the crumbs, and coat well.
  6. Heat remaining oil in skillet over medium heat. Brown croquettes on each side, about 3 minutes.
  7. Stir sour cream, lime juice and cilantro for sauce.

PER SERVING: 283 CAL; 11G PROTEIN; 12G FAT; 35G CARB (2G SUGARS); 272MG SODIUM; 7G FIBER

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