Crispy Bean Cakes
Equipment
- food processor
- Spatula
- Frying pan
Ingredients
- 2 cups Black Beans cooked (or 1 can)
- as needed bean pot liquor or veggie stock
- 1 cup Oat Flour GF Harvest
- 1 cup Rolled Oats GF Harvest or cooked quinoa
- as needed Bread Crumbs or puffed quinoa cereal
- as needed Oil or ghee optional, if you fry them
- 1 ½ tbsp Flax Seeds ground
- 1 ½ tsp Salt
- 1 tsp Smoked Paprika
- 1 tsp Garlic powder
- 1 tsp Onion powder
Instructions
- To fry: Fill cast iron skillet with about 1 inch of sunflower or avocado oil. Bring the temperature up to 350°F over medium heat.To pan fry: Heat a medium-sized cast iron skillet to medium-high heat To bake: Preheat your oven to 425° F
- Place drained beans into a food processor and gradually add liquid and process until just smooth and pureed.
- Combine your rolled oats, oat flour, ground flax seed, bean purée and seasonings till fully incorporated, let rest for 5 minutes for oats to absorb into the mixture.
- Portion out into bite size (2 Tbsp.) or two bite size (¼ cup) and roll in bread crumbs for an even coat.
- To fry: Test a small piece of the mixture, this should sizzle immediately and start to float within a couple of seconds. Fry each meatball about 2-3 minutes on each side, rotating/flipping till dark golden brown all over.
- To pan fry: To hot cast iron skillet, add 2 Tbsp of oil to the pan per batch of cakes and cook 2-3 minutes per side, should be crispy and golden brown when flipped. Oil should only smoke slightly, if too smoky turn down the heat to medium, each batch added will cool off the heat of the pan slightly, try adjusting the batch size if temperature issues persist.
- To bake: Spray a parchment lined sheet tray or cast iron pan with olive or avocado oil. Place cakes in neat rows and spray tops as well. Bake for 6-8 minutes until crispy, flipping half way through to ensure carmelization on both sides.
- Cool cakes on a grate to drip off any excess oil, salt the outside, and serve with green goddess dressing, as a slider option with your favorite burger toppings, or as a meatball substitute in your favorite dishes!
Notes
To increase these crispy delights to a complete protein try substituting the rolled oats or rolling them in puffed quinoa cereal. Adjust flavorings to match each dish but stick to dried ingredients or reduce existing recipe liquid accordingly.
