In the depth of cold and snowy winter, my body craves the substantial fuel of beans. A nearly perfect food, beans are packed with complex carbohydrates that help sustain the body’s energy. Plus, they have plenty of fiber which helps increase regularity and promotes the feeling of fullness. Beans are also a valuable source of protein, the important component in building muscles and tissues. Nutritionally speaking, beans are a good source of iron, B vitamins, calcium, phosphorus and potassium.
After grains, beans are the most important food that fuels the human body. The lowly bean has never been chic, often considered as peasant food and eaten when meat was not available. In more recent times, medical research has proclaimed the bean to be a near-perfect food, a prevention of many modern illnesses.
The bean was originally cultivated by indigenous people in Central or South America. They are reverse immigrants to the United States, first emigrating to Europe, and then returning here. All the cuisines of the world have in their repertoire intoxicating dishes based on beans. The cassoulet of France, the dal of India, black bean soup of Spain, hummus of the Middle East, bean paste of Japan, stir-fried tofu of China, frijoles refritos of Mexico…. The world loves beans!
This recipe for Black Bean Cakes is a new adventure for me. My past attempts at these cakes were tasty, but hard to keep from crumbling. This recipe, adapted from Deborah Madison’s book Vegetarian Cooking for Everyone, refrigerates the bean mixture and uses grated cheese to bind it together. The trick is in the fry pan. Allow the cakes to get done before flipping them, good luck, and let me know your success.
The bean is truly an elegant, delicious and interesting food. Lots of shoveling to do? Eat some beans. Looking for a topping for your rice bowl? Try some beans. Need some extra iron? Eat some beans. Try to control your appetite and not eat chocolate? Eat some beans. For all these reasons and more, fall in love with the bean.
Black Bean Cakes
Ingredients
- 1 tbsp fat of your choice bacon fat, canola oil
- 1 medium onion, chopped or more to taste
- 1 garlic clove, chopped or more to taste
- 1 bunch fresh cilantro chopped
- 3 cups cooked black beans about 2 14-oz cans, drained and rinsed
- 1/2 cup salsa
- 1 tsp cumin
- 1/2 tsp chipotle powder
- 3 tbsp lime juice
- 1 tsp garlic salt
- 1/2 cup grated smoked cheddar about 2 oz
- Maine sea salt and fresh pepper to taste
- vegetable oil for frying
- flour and fine cornmeal for dusting
- sour cream, salsa, guacamole, fresh cilantro sprigs for garnish
Instructions
- Assemble ingredients and tools. Chop the garlic, onion and cilantro and set aside. Grate the smoked cheddar cheese and set aside.
- Heat the fat in a fry pan over medium heat. Add the chopped onion and cook, stirring, until it starts to soften. Add the garlic and cook until fragrant, about another minute or so.
- Stir in the black beans, salsa, ground cumin, chipotle powder and lime juice.
- (If using fresh cooked black beans, add enough water to just cover the beans). Stir and cook for a few minutes until the mixture is heated through and if using water, until it has evaporated. Taste the beans, and if needed, add more seasoning; lime juice, spices and 1 teaspoon garlic salt.
- Spoon the mixture into the bowl of your food processor. Pulse until the mixture is mashed. Turn out into a bowl and chill briefly. minutes.
- Stir in the grated smoked cheddar cheese and some chopped cilantro. Refrigerate the mixture for at least 15
- Form 12 cakes, each about ½ inch thick and 3 inches in diameter, placing them on a sheet pan lined with parchment paper or waxed paper.
- Dust the cakes with flour and refrigerate until firm.
- Heat enough vegetable oil in a heavy skillet to generously cover the bottom. Dust the cakes with cornmeal,
- Fry over medium heat until they form a crust, about 8 – 10 minutes on each side. Keep warm in a 200-degree oven until they are all done.
- Serve garnished with cilantro and sour cream and with salsa and guacamole on the side.