Tag Archives: vegan dinner

Vegan Corn and Black Bean Cakes

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Every once in a while, the stars align — I get a recipe in my Inbox I think the whole family might enjoy and I happen to have all the ingredients. That happened recently with my weekly e-mail from Forks Over Knives. If you’ve never seen it, FOK is a documentary examining the belief that eliminating animal-based and processed foods from your diet can control or reverse most, if not all, degenerative diseases. Even if you don’t want to jump in 100 percent to a vegan diet, it’s a great film that might help you make better choices from time to time.

I have no idea if this recipe is in the FOK cookbook, which remains packed up in my garage, where it’s been since I moved to a new home four months ago. Yet another reason I’m glad I took the time to open this e-mail.  I’ve really enjoyed the recipes I’ve made from the book (including this Cheesy Baked Ziti I posted a year and a half ago) and will definitely make this one again.

Next time I think I’ll jazz it up a bit — more spices and maybe even a diced fresh jalapeño. The original recipe has zero spices in it. I try not to mess with other people’s recipes too much until I’ve tried them, but I saw the blandness coming. I put just a dash of a few spices in. Next time, I’ll start with 1/2 teaspoon of each and likely go up from there. I’ll include them in the ingredient list below. Also, I’m sure you could easily substitute gluten-free all-purpose flour in this and it would turn out just fine.

We topped ours with salsa and a little avocado. Next time I think I’ll definitely pick up some vegan sour cream. I served it with spiced roasted sweet and russet potatoes.

Ingredients
• 1 1/2 c. whole wheat pastry flour
• 1/2 c. cornmeal (I used a finely ground cornmeal)
• 1 Tbsp. aluminum-free baking powder
• 1/2 tsp. salt
• 1/2 c. unsweetened, unflavored plant milk (I used almond)
• 1/2 c. unsweetened applesauce (next time I might add a little more to try to moisten it up a little)
• 1 medium red bell pepper, seeded and finely diced
• 1 10 oz. package frozen corn kernels, thawed
• 1 c. cooked or canned black beans, rinsed and drained
• 6 green onions, white and green parts thinly sliced (I only had two…)
• 1/2 tsp. each cumin, coriander, chili powder, garlic powder
• sour cream, salsa, guacamole or avocado for serving
• chopped cilantro for serving, optional

1. Preheat oven to 200 degrees F. I was roasting the potatoes, so I didn’t do this. Since you can only fit 2-3 cakes on the griddle at once (they are large) it might have been nice to keep them warm in the oven until we all sat down to eat. Really, wasn’t a deal-breaker though.

2. In a large bowl, whisk together flour, cornmeal, baking powder, salt and spices until well combined.

3. Make a well in the center of the mixture and add the milk, applesauce, pepper, corn, beans and onions. Gently fold the ingredients together until just incorporated. Don’t over mix.

4. Heat a griddle or large nonstick pan over medium heat until a few droplets of water jump in the pan and sizzle. You can always use oil, etc., but it’s really unnecessary if you have a nonstick pan. The key is to not touch them once added for a few minutes and you’ll be fine!

5. Spoon 1/2 c. of batter for each cake onto the pan, making sure they don’t touch each other. Cook until the undersides are crisp and they can be flipped easily without falling apart — about 4 minutes.

6. Using a spatula, turn the cakes over and cook until the other side is lightly browned and crisp — about 4 more minutes. The cakes are quite thick — I patted mine down a little, though I don’t know if it was necessary.

7. Transfer to an oven-proof platter or pan and keep warm in the oven until you’re ready to serve. Top with whatever you like and enjoy!

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