I’ve been devouring the new book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School by dietitians Jill Castle and Maryann Jacobsen, and decided to cook up their recipe for Black Bean Sliders. My daughter, Leah, has been experimenting with being vegetarian—that’s a new decision, so the sliders looked like a great idea. I loved them. My husband, Don, loved them. Carolyn, who’s home from college, loved them. As for Leah. Well, let’s just say that when I presented them she asked “Is there pumpkin, squash, or sweet potato in these?” And when I answered, “Yes, sweet potato,” she wouldn’t take a bite. Isn’t it nice to know that even a Meal Makeover Mom can have a sometimes-picky eater?!
This recipe is so easy. Made with black beans, mashed sweet potato, shredded cheese, and cumin they come together in under 30 minutes. The sweet potato flavor is pretty mild, so I think if Leah had tried the sliders, she would have liked them. Oh well …
Black Bean Sliders
Makes 5 Servings
This recipe is adapted slightly from the Black Bean Sliders in Fearless Feeding. I served the patties on slider buns and topped them with cilantro and thin slices of red onion and tomato. Avocado slices would also be awesome. The sweet potato gives a subtle sweetness to the sliders and provides a full day’s worth of immune-boosting vitamin A. The next time I make the bean sliders (and yes, there will be a next time!), I will probably saute them in a nonstick skillet with some evoo to add a little more crispiness.
- One 15-ounce can black beans, drained and rinsed
- 1 tablespoon extra virgin olive oil, divided
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- 1 large egg
- 1/3 cup plain bread crumbs
- 1 medium sweet potato, cooked and mashed (without skin)
- 1/2 cup shredded reduced-fat Mexican blend or Cheddar cheese
1. Preheat the oven to 350°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
2. Place the beans, 2 teaspoons of the olive oil, cumin, garlic powder, and chili powder in the bowl of a food processor and pulse until combined (do not puree). Add the egg, bread crumbs, sweet potato, and cheese and pulse until combined.
3. Form the mixture into small patties (about 3 inches in diameter) and place on the prepared baking sheet. Brush the tops with the remaining oil and bake until golden brown, about 15 minutes. Flip the patties after 10 minutes for even cooking.
Nutrition Information per Serving (2 sliders without the buns): 170 calories, 6g fat (2g saturated), 310mg sodium, 22g carbohydrate, 5g fiber, 9g protein, 100% vitamin A, 10% vitamin C, 15% calcium, 10% iron
Hi everyone: I am Caroline Lavery, a graduate student at Boston University. This past semester, I worked with The Meal Makeover Moms as an intern. Every week I took time out of my hectic studying schedule to help The Moms with research for their radio podcast, cook up healthy, great tasting recipes, and I even [more]
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