Description
These spicy mushroom black bean fritters are a flavorful, protein-packed dish featuring roasted shiitake mushrooms, black beans, and quinoa. Lightly pan-fried to a golden brown finish and optionally baked for extra crispiness, they make a delicious vegetarian meal perfect for lunch or dinner. Serve with sweet potato rice and creamy avocado-based sauces for a satisfying and wholesome experience.
Ingredients
Scale
Main 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 (about 1 cup or 160 g)
- 2 Tbsp avocado oil (plus more for cooking)
- 1/2 tsp sea salt
- 2 Tbsp flaxseed meal (or substitute chickpea flour)
- 1/4 cup water
- 1/4 tsp cayenne pepper (omit if not a fan of spice)
- 1/2 tsp garlic powder
- 1/4 cup gluten-free flour blend (or all-purpose flour if not gluten-free)
- 1 cup cooked and cooled quinoa
Optional Serving Ingredients
- Sweet potato rice
- Avocado crema, creamy jalapeño sauce, or guacamole
- Fresh cilantro
Instructions
- Prepare Quinoa: If you don’t already have cooked and cooled quinoa, prepare it by cooking 1/3 cup dry quinoa according to package instructions. This will yield about 1 cup cooked quinoa.
- Roast Vegetables and Beans: Preheat the oven to 400°F (204°C) and line a baking sheet with parchment paper. Spread the drained black beans, chopped mushrooms, and diced red onion on the sheet. Drizzle with 2 tablespoons avocado oil and sprinkle with 1/2 teaspoon sea salt. Toss everything to evenly coat and roast for 15-20 minutes, tossing halfway through, until vegetables are tender.
- Mix Flax Eggs: In a medium mixing bowl, combine 2 tablespoons flaxseed meal (or chickpea flour) with 1/4 cup water. Stir well and set aside to form a flax egg substitute.
- Combine Fritter Mixture: Add the roasted vegetables and beans to the flax egg mixture. Add 1/4 teaspoon cayenne pepper and 1/2 teaspoon garlic powder. Mash some of the black beans as you stir to help bind the mixture. Then incorporate 1/4 cup gluten-free flour blend and 1 cup cooked quinoa. Stir until you achieve a tacky, moldable batter. Adjust consistency by adding more flour if too wet or a splash of water if too dry.
- Form Patties: Using a 1/4 cup measuring cup, portion the mixture into 8 patties about 1/2-inch thick each. Set aside.
- Pan Fry Fritters: Heat a large rimmed skillet, preferably cast iron, over medium heat. Add a small amount of oil to coat the pan. Place fritters in the skillet without crowding. Fry each side for approximately 4 minutes or until golden brown and crispy.
- Optional Baking: For extra crispiness, transfer the pan-fried fritters to the oven at 400°F (204°C) and bake for an additional 10-15 minutes.
- Serve: Serve the fritters hot, optionally over sweet potato rice and garnished with cilantro, avocado crema, creamy jalapeño sauce, or guacamole of your choice.
- Storage and Reheating: Store any leftovers in the refrigerator for up to 2-3 days or freeze for up to 1 month. Reheat chilled fritters by pan frying over low-medium heat for 2-3 minutes per side. From frozen, warm in a 350°F (176°C) oven for 10-15 minutes until heated through.
Notes
- Nutrition information provided is a rough estimate and does not include optional ingredients like sauces or sides.
- To make the fritters gluten-free, use a certified gluten-free flour blend.
- Cayenne pepper can be omitted or adjusted to suit your spice preference.
- Flax eggs can be swapped with chickpea flour for a different binding option.
- For a crispier texture, finish fritters in the oven after pan frying.
- Ensure quinoa is fully cooled before mixing to maintain proper consistency.
Nutrition
- Serving Size: 1 fritter
- Calories: 150
- Sugar: 2 g
- Sodium: 230 mg
- Fat: 6 g
- Saturated Fat: 0.8 g
- Unsaturated Fat: 4.5 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 0 mg
