Spicy Mushroom Black Bean Fritters
Wholesome, satisfying, spicy fritters with fiber-packed black beans, savory mushrooms, and hearty quinoa. Amazing with sweet potato “rice” and avocado crema for a flavorful, plant-based meal. Freezer-friendly and just 10 ingredients required!
Servings 8 (Fritters)
Ingredients
- 1 (15 oz.) can black beans, drained and rinsed
- 3 cups fresh shiitake mushrooms, finely chopped (no bigger than ~1/2” pieces)
- 1/2 medium red onion, finely diced (1/2 onion yields ~1 cup or 160 g)
- 2 Tbsp avocado oil (plus more for cooking)
- 1/2 tsp sea salt
- 2 Tbsp flaxseed meal (or sub chickpea flour)
- 1/4 cup water
- 1/4 tsp cayenne (omit if not a fan of spice)
- 1/2 tsp garlic powder
- 1/4 cup gluten-free flour blend (MB 1:1, DIY, or store-bought // or all-purpose flour if not GF)
- 1 cup cooked and cooled quinoa
FOR SERVING optional
- Sweet potato rice
- Avocado crema , creamy jalapeño sauce, or guacamole
- Cilantro
Instructions
- If you don’t already have cooked and cooled quinoa, prepare it at this time. 1/3 cup dry quinoa yields ~1 cup cooked.
- Heat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper. Add the drained and rinsed black beans and chopped mushrooms and onion to the baking sheet. Add avocado oil, season with salt, and stir to evenly distribute. Roast for 15-20 minutes, tossing halfway through.
- Prepare flax “eggs” (or chickpea “eggs”) by combining flaxseed meal (or chickpea flour) and water in a medium mixing bowl. Set aside.
- To the mixing bowl with the flax/chickpea “eggs,” add the roasted vegetables and black beans along with the cayenne and garlic powder and mix until combined. Smash some of the black beans as you go. Add the gluten-free flour and cooked and cooled quinoa and stir until combined. You should have a slightly tacky but moldable mixture. Add more gluten-free flour as needed if too wet to handle, or a splash of water if it’s too dry to form fritters.
- Using a 1/4 cup measuring cup, divide into 8 ~1/2-inch-thick patties and, in the meantime, heat a large rimmed skillet over medium heat (we prefer cast iron).
- Once hot, add a little oil to coat the pan and enough fritters to comfortably fit without crowding. Pan fry until golden brown, ~4 minutes on each side.
- Optional: For even crispier fritters, continue baking in a 400-degree F (204 C) oven for 10-15 minutes.
- Optionally, serve hot with sweet potato rice and garnishes of choice, such as cilantro, avocado crema, creamy jalapeño sauce, or guacamole.
- Leftover fritters can be stored in the refrigerator for up to 2-3 days or in the freezer for 1 month. Reheat in a lightly oiled skillet over low-medium heat for ~2-3 minutes per side. Or from frozen, place in a 350 F (176 C) oven for 10-15 minutes until warmed through.
Video
Notes
*Nutrition information is a rough estimate calculated without optional ingredients.
Nutrition (1 of 8 servings)
Serving: 1 fritter Calories: 139 Carbohydrates: 20.6 g Protein: 5 g Fat: 4.4 g Saturated Fat: 0.5 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 2.7 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 278 mg Potassium: 284 mg Fiber: 5.2 g Sugar: 1.5 g Vitamin A: 1 IU Vitamin C: 0 mg Calcium: 30 mg Iron: 1.5 mg