White Bean Croquettes

May 12, 2023May 12, 20230 14
Delicious White Bean Croquettes recipe for a healthy snack or meal
in Appetizer

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups drained cooked white beans ( you may use other canned beans , Save a few tbsp of liquid when you drain the beans ) or 2 cups canned white beans ( you may use other canned beans , Save a few tbsp of liquid when you drain the beans )
1/2 cup onion , minced fine
1/4 cup fresh parsley , minced or 2 tablespoons dried parsley
1 egg , lightly beaten
salt
pepper
hot sauce ( I like about 2 tbsp to zip them up ) ( optional )
1/4 cup coarse cornmeal or 1/4 cup fresh breadcrumb
peanut oil

Nutrision Information

Servings Per Recipe
8
Calories
120
Sugar
1g
Fat
6g
White Bean Croquettes are a flavorful and healthy twist on traditional croquettes that are usually made with potatoes. These croquettes are packed with fiber, protein, and nutrients, and are a great way to use canned beans to create delicious and healthy meals. These croquettes are easy to make and can be served as an appetizer or a light meal. They are crispy on the outside and soft on the inside, making them a crowd-pleaser for any occasion.

Instructions

1.Mash the cooked white beans or canned white beans if using in a bowl. If using canned beans, save a few tablespoons of liquid when you drain them.
2.Add minced onions, fresh or dried parsley, salt, pepper, and hot sauce (optional) to the bowl and mix well.
3.Add the beaten egg and mix until well combined.
4.Gradually add coarse cornmeal or fresh breadcrumbs to the mixture, stirring constantly, until the mixture is thick enough to form into patties.
5.Scoop up around 2 tablespoons of the mixture and form into a patty shape.
6.Heat up peanut oil in a pan and fry the croquettes until golden brown.
7.Transfer croquettes to a paper towel-lined plate and let cool for a minute before serving.

PROS

These croquettes are an easy and delicious way to eat more beans.

They make a great and healthy snack or can be served with a salad for a light meal.

They are high in protein, fiber, and nutrients.

CONS

These croquettes can be a little crumbly and may be harder to hold together if the mixture is too wet.

It can be difficult to get the oil temperature right, so the croquettes may come out too greasy if not fried correctly.

HEALTH & BENEFITS

White beans are a healthy addition to any diet.
They are high in fiber, protein, and several vitamins and minerals, including iron, folate, and potassium.
They can help lower cholesterol, regulate blood sugar levels, and promote a healthy gut.
They are also low in fat and calories.

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