Cooking With Sensei – Black Bean Salad with Chickpea Fritters

Today on Cooking with Sensei, we’ll be making a black bean salad with crispy chickpea fritters. This vegetarian dish is packed with protein, carbohydrates & lots of great flavor. Let’s give it a try!

Cooking With Sensei – Black Bean Salad with Chickpea Fritters

Ingredients

Black Bean Salad

  • 1 can of black beans, rinsed and strained
  • 1/2 cup of frozen corn
  • Fresh cilantro, chopped (adjust to taste)
  • 1 small shallot, chopped
  • Salt and pepper to taste
  • 2 tablespoons of extra virgin olive oil
  • Garlic powder
  • 1/4 cup white wine vinegar

Chickpea Fritters

  • 1 can of chickpeas, drained
  • 2 cloves of garlic, minced
  • coriander
  • cayenne
  • salt & pepper to taste
  • cumin
  • fresh parsley, chopped
  • one egg beaten
  • 3 tablespoons of whole wheat flour
  • 2 tablespoons of extra virgin olive oil
  • 1 zucchini, spiralized (optional)

Instructions

  1. In a large bowl combine black beans, corn, chopped cilantro & shallot then season with salt, pepper, EVOO, garlic powder & white wine vinegar.
  2. Mix it all up and stick in the fridge to marinate and absorb all that flavor.
  3. In a food processor, pulse together chickpeas, parsley, garlic, cumin, coriander, cayenne, salt, and pepper until combined but still chunky.
  4. Then spoon chickpea mixture into a bowl and stir in egg and flour.
  5. Using your hands shape mixture into eight balls and transfer balls on to a baking sheet and flatten slightly to form patties.
  6. In a large nonstick skillet over medium high heat use 2 tablespoons of olive oil to fry chickpea patties until golden brown about 3 minutes per side transfer to a paper towel to absorb excess oil.
  7. Serve chickpea patties topped with the black bean salad and garnish with spiralized zucchini noodles.

 

Sensei’s Tips

Eat a well-balanced, nutrient-dense meal within 90 mins of exercising.

Re-fueling appropriately can help aid your body’s recovery and maintain the ability to train again sooner.

Eat the rainbow!

By eating a variety of whole, plant foods in as many colors as you can, you’ll likely get all of the vitamins, minerals, phytonutrients, antioxidants, protein and essential amino acids you need.

Use this recipe for the perfect combo of protein and carbs!

Carbohydrates can help athletes by delaying muscle fatigue which allows them to compete for longer periods of time. By eating enough carbs, protein can be free to do its main job of repairing and rebuilding muscle tissue, which maximizes muscle gain.

Motivational Quote

Slow progress is better than no progress.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day