Black Bean Salsa and Corncakes Recipe

Looking for an easy Black Bean Salsa and Corncakes recipe? Learn how to make Black Bean Salsa and Corncakes using healthy ingredients.


Submitted by memphus01

Makes 4 servings



A black bean salsa over corncakes. High in fiber and protein.

Recipe Ingredients for Black Bean Salsa and Corncakes

114 grams
1 raw egg
1 tbsp oil
3/4 cup fat free milk
15 oz canned black beans
1/3 cup red onion
1 tbsp ground cumin
1 tsp black pepper
1 tsp chipotle pepper
1 medium tomato, diced
1 1/2 tbsp lime juice

Recipe Directions for Black Bean Salsa and Corncakes

  1. Mix corn meal mix with milk, egg and oil, let stand.

  2. In a bowl mix- drained, rinsed beans, diced tomato, onion, cumin, pepper and chipotle. add lime juice and stir. let stand while making pancakes.

  3. make corn pancakes in pan on med high heat. cook until slightly brown.

  4. serve salsa over pancakes.

  5. a dab of sour cream goes well with this.

Categories

Main Dish

Nutrition Facts
Serving Size 244.1g
Amount Per Serving
Calories
540
Calories from Fat
65
% Daily Value*
Total Fat
7.2g
11%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
47mg
16%
Sodium
285mg
12%
Potassium
1793mg
51%
Total Carbohydrates
93.3g
31%
Dietary Fiber
20.0g
80%
Sugars
6.8g
Protein
29.6g
Vitamin A 9% Vitamin C 14%
Calcium 22% Iron 38%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in dietary fiber
  • High in thiamin
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