| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains, Dairy |
|
Vegetable |
6 |
Servings |
INGREDIENTS
| 1 |
c |
Water |
| 1/2 |
c |
Quinoa; rinsed |
| 2 |
c |
Black bean flakes |
| 1 1/2 |
c |
Boiling water |
| 2 |
ts |
Chili powder |
| 1 |
ts |
Ground cumin |
| 1/2 |
c |
Fresh cilantro; chopped |
| 2 |
|
Green onions; chopped |
| 1/2 |
c |
Red bell pepper; chopped |
| 1/2 |
c |
Plain bread crumbs |
| 3/4 |
ts |
Salt |
| 2 |
ts |
Vegetable oil |
| 2 |
c |
Lettuce; shredded |
| 1 |
c |
Grated lo-fat cheddar cheese; or cheddar-style soy |
| 1/2 |
c |
Nonfat sour cream |
| 1 |
c |
Bottled salsa |
|
|
Avocado; diced |
|
|
Ripe olives; sliced |
|
|
Green onions; chopped |
INSTRUCTIONS
OPTIONAL GARNISHES
Bring 1 cup water to a boil in a small saucepan. Add quinoa, cover and
simmer 15 minutes.
Place black bean flakes in a medium-sized bowl. Stir in boiling water.
Cover and let stand 5 minutes.
Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin,
cilantro, green onions, red bell pepper, bread crumbs and salt. Mix well.
Lightly flour hands and divide mixture into six equal balls. Flatten each
ball into a 1/4-inch-thick cake.
Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes each
side. Serve topped with lettuce, cheese, nonfat sour cream, salsa and
other garnishes, as desired. Calories per serving: 168 Grams of fat: 3
Percent fat calories: 16 Cholesterol: 0 mg Grams of fiber: 5.2
GARHOW@HPUBMAA.ESR.HP.COM
(GARRY HOWARD)
REC.FOOD.RECIPES
From rec.food.cooking archives. Downloaded from Glen's MM Recipe Archive,
http://www.erols.com/hosey.
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