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Ingredients
US|METRIC
4 SERVINGS
- 14 oz. black beans (rinsed and drained, or red kidney beans)
- 1/2 medium white onion (chopped fine, about ½ cup)
- 2 cloves garlic (minced OR 1 teaspoon of garlic powder)
- 1 Tbsp. ground flax seeds
- 1 tsp. dried basil
- 1 tsp. dried oregano
- 1/4 cup fresh parsley
- 1/4 cup rolled oats (or breadcrumbs, certified gluten-free if GF is important to you)
- 1 tsp. fine sea salt (or to taste, use less salt if the beans have salt added)
- freshly cracked black pepper
- 1/4 tsp. cayenne pepper
- 1/4 cup flour (choice, I used chickpea flour)
- grape seed oil (for sautéing)
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Directions
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NutritionView More
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160Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories160Calories from Fat20 |
% DAILY VALUE |
Total Fat1.5g2% |
Saturated Fat0g0% |
Trans Fat |
Cholesterol |
Sodium980mg41% |
Potassium410mg12% |
Protein8g |
Calories from Fat20 |
% DAILY VALUE |
Total Carbohydrate29g10% |
Dietary Fiber9g36% |
Sugars<1g |
Vitamin A8% |
Vitamin C15% |
Calcium6% |
Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Reviews(1)
Karina B. 7 years ago
I didn't have all the ingredients so I had to improvise a bit. Also cooking them was a little challenging they kept flipping around and weren't think enough