Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Make a double batch of the bean cakes and freeze half.
Diet Type: Vegetarian
Ingredients:
  • 1 15 ounce can seasoned black beans, undrained
  • 3/4 cup whole wheat flour
  • 2 tablespoons canola oil
  • 1 teaspoon baking powder
  • 1/8 teaspoon Cayenne
  • 1/2 cup diced celery
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon Cumin
  • 1/4 cup diced tomatoes
  • 1 medium apple, peeled, cored and diced
  • 1 orange, peeled and diced
  • 1 kiwi, peeled and diced
  • 1/4 cup water
  • 1 tablespoon honey
  • 1/2 teaspoon Curry Powder
  • 1/4 teaspoon ginger powder
  • 2 tablespoons peanuts
    •
    Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Mix beans, flour, celery, black pepper, and baking powder until blended. Set aside. Place diced apple, honey and water in saucepan and bring to a boil. Reduce heat and add remaining Chutney ingredients except peanuts. Simmer for 2-3 minutes. Remove from heat and stir in peanuts. Heat oil in skillet over medium heat until hot, turn to medium-low heat. Drop black bean mix into skillet in 2 tablespoon patties, flatten to 1/4" and cook until firm and brown on both sides, about 2-3 minutes per side. Arrange on plate and pour warmed Chutney over each cake.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 358
    Calories from Fat 76
     % Daily Value*
    Total Fat 8g13%
      Saturated Fat 1g4%
      Mono Fat 4g 
      Poly Fat 3g 
    Sodium 394mg16%
    Total Carbs 62g21%
      Dietary Fiber 15g61%
    Protein 14g 
    Iron25%
    Calcium14%
    Vitamin C57%
    Vitamin E11%
    Vitamin A3%
    Vitamin B-610%
    Pantothenic acid7%
    Niacin12%
    Riboflavin12%
    Thiamin27%
    Folate50%
    Selenium33%
    Manganese75%
    Copper20%
    Zinc13%
    Potassium22%
    Phosphorus28%
    Magnesium31%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.