Recipe: Cowboy Bean Fritters

Cowboy Bean Fritters are savory, pan-fried bean patties that come together in under 20 minutes.  A creative way to use a pantry staple (and stretch those food dollars), which adds fiber and plant-based protein to any meal.  These fritters pair wonderfully with eggs and sautéed onions and peppers for breakfast or grilled chicken and a green salad for dinner.  Or serve them as a vegetarian entrée by eating the serving size (2-3 each) and pairing them with coleslaw or sautéed greens.  Regardless of your pairing preferences, they are best topped with salsa, hot sauce, or guacamole to highlight the southwestern flavors.

Cowboy Bean Fritters

Makes 14 fritters

Ingredients:

• 2 cans (16 oz) black beans, rinsed and drained
• 1 3/4 C all-purpose or whole wheat flour
• 2 tsp baking powder
• 1/2 tsp cumin
• 1 1/2 tsp salt
• 1/2 tsp black pepper
• 2 eggs, lightly beaten
• 1 C salsa
• 1 Tbsp olive oil
• Optional: Chopped cilantro or chives
• To serve: Additional salsa, hot sauce, guacamole, or sliced avocado

Directions:

1. Mash 1 can of beans well using a potato masher or a large fork. Leave the other can whole.
2. In a large bowl, combine flour, baking powder, cumin, salt, and pepper.
3. Add eggs and salsa; mix well, then stir in mashed and whole black beans.
4. In a large skillet over medium-high heat, heat 1 Tablespoon of oil.
5. Using a 1/4-cup measuring cup, scoop batter into the skillet, cooking several fritters at a time (depending on the size of the pan), but not overcrowding.  If using, sprinkle cilantro on top of fritters.
6. Cook for 2 minutes, then turn the fritters and lightly flatten with a spatula; cook 1 to 2 additional minutes or until browned on both sides.
7. Repeat with the remaining batter, adding more oil as necessary.
8. If enjoying as a breakfast selection, pair this recipe with approximately 1/3 of a plate of non-starchy veggies (such as mixed greens or sauteed peppers and onions) and a source of protein (such as eggs/egg whites, turkey sausage, and/or vegan breakfast sausage/meat).

Swaps:

• For the flour: gluten-free all-purpose flour

Recipe source and credit to: Diabetes Food Hub