Description
These Spicy Mushroom Black Bean Fritters are a delicious and nutritious vegetarian dish combining roasted shiitake mushrooms, black beans, quinoa, and a blend of spices. Crispy on the outside with a tender, flavorful inside, these fritters are perfect as a main or side served with optional accompaniments like sweet potato rice and creamy avocado sauces.
Ingredients
Scale
Fritters
- 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 cup or 160 g)
- 2 Tbsp avocado oil (plus more for cooking)
- 1/2 tsp sea salt
- 2 Tbsp flaxseed meal (or chickpea flour as substitute)
- 1/4 cup water
- 1/4 tsp cayenne pepper (omit if sensitive to 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 for Serving
- Sweet potato rice
- Avocado crema, creamy jalapeño sauce, or guacamole
- Cilantro
Instructions
- Prepare Quinoa: If you don’t already have cooked and cooled quinoa, prepare it now by cooking 1/3 cup dry quinoa to yield about 1 cup cooked. Allow to cool completely.
- Roast Mushrooms and Beans: Preheat the oven to 400°F (204°C) and line a baking sheet with parchment paper. Spread the drained and rinsed black beans, chopped shiitake mushrooms, and diced red onion on the sheet. Drizzle with 2 tablespoons of avocado oil, sprinkle with 1/2 teaspoon sea salt, and toss well to coat. Roast for 15-20 minutes, tossing halfway through to ensure even cooking.
- Prepare Flax or Chickpea “Eggs”: In a medium mixing bowl, combine 2 tablespoons flaxseed meal (or chickpea flour) with 1/4 cup water. Stir and set aside to thicken.
- Mix Fritter Batter: Add the roasted mushroom and black bean mixture to the bowl with the flax/chickpea mixture. Add 1/4 teaspoon cayenne pepper and 1/2 teaspoon garlic powder. Mix thoroughly, smashing some black beans to help bind. Stir in 1/4 cup gluten-free flour blend and 1 cup cooked quinoa until combined. The mixture should be slightly tacky but moldable. Adjust texture with extra flour if too wet or a splash of water if too dry.
- Form Patties and Heat Skillet: Using a 1/4 cup measuring cup, form the mixture into 8 patties about 1/2 inch thick each. Heat a large rimmed skillet (ideally cast iron) over medium heat and add a light coating of oil.
- Pan Fry Fritters: Fry the patties in the hot skillet without overcrowding. Cook each side for about 4 minutes until golden brown and crisp on the outside.
- Optional Oven Crisping: For extra crispy fritters, transfer them to the 400°F (204°C) oven and bake for an additional 10-15 minutes.
- Serve: Serve the fritters hot with optional sweet potato rice and garnishes such as cilantro, avocado crema, creamy jalapeño sauce, or guacamole.
- Storage and Reheating: Store leftover fritters in the refrigerator for 2-3 days or freeze up to 1 month. Reheat in a lightly oiled skillet over low-medium heat for 2-3 minutes per side, or bake from frozen at 350°F (176°C) for 10-15 minutes until warmed through.
Notes
- Nutrition information provided is a rough estimate and does not include optional ingredients.
- Adjust cayenne pepper to taste or omit if sensitive to spicy foods.
- If mixture is too wet, add more gluten-free flour; if too dry, add a small splash of water to help form the fritters.
- For best texture, use cast iron skillet for frying, but any heavy skillet will work.
- Leftover fritters freeze well and make great quick meals when reheated.
Nutrition
- Serving Size: 1 fritter
- Calories: 150
- Sugar: 2 g
- Sodium: 220 mg
- Fat: 6 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 0 mg
