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Baked Black Bean Croquetas

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I love it here in Vancouver. The people are friendly, the mountains are amazing, & the gorgeous summers are for enjoying the outdoors. However, the rainy, winter days (that sometimes last weeks!) are awful! They’re cold & gloomy. It’s been like this for days! Needless to say, I’ve been missing Florida & all it’s sunshine!

Anyway, I felt like making something that would remind me of home in South Florida & my Cuban roots. How about croquetas (croquettes)? Perfect. Now, the challenge was to make them healthy & vegan. (Crazy the work I’m willing to do to satisfy a craving & not feel guilty!)

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They don’t look as pretty as the ones at the Cuban bakeries in Miami, (how do they get them so perfectly shaped?!) but they are very, very tasty & easy. Also, since they’re healthy, you shouldn’t feel guilty about eating 2 or 3…or 4 or 5…

Ingredients:
– 1 can (14oz) Organic Black Beans – drained & rinsed
– 1/2 tsp Cumin
– 1/2 cup Chopped Tomato
– 1/4 cup Onion
– 2 tsp Minced Garlic
– 1/4 cup Chopped Fresh Cilantro
– 1/4 cup Fortified Nutritional Yeast
– 1/3 cup Cooked Quinoa (room temp.)
– 1/3 cup Bread Crumbs
– 1 tbsp Extra Virgin Olive Oil

Steps:
– Preheat oven to 425F
– Place beans in bowl & mash with fork or potato masher.
– Combine cumin, tomatoes, onion, garlic, cilantro, nutritional yeast & quinoa. Mix well with mashed beans.
– In a small bowl, mix breadcrumbs & evoo.
– Divide the bean mixture into croqueta shapes & press firmly onto breadcrumbs, turning to coat.
– Place croquetas on non-stick baking sheet & bake until golden brown. About 25 minutes.

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* Serve with salsa of your choice or guacamole…yum!

If anyone has a tip or an easier way of forming the mixture into the croqueta shapes, please share!

Happy Eating!

– Lesley

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4 responses »

  1. Cristina Neuenschwander

    This looks WONDERFUL:) yay for a lillte bit of cuban in the north west!

    Reply
  2. Is there something particular you like about black beans instead of another bean?

    Reply
    • I just love black beans & I’m Cuban-American! I’ll probably try it again with pinto beans & chopped spinach instead of cilantro. There are a things you can replace with other ingredients but I had these in my kitchen already. You can also use more breadcrumbs in place of the nutritional yeast. If you make it, let me know how it turns out!

      Reply

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