Quinoa and Black Bean Croquettes with Mushroom Sauce

Horrible day at work at the vet's office.  Horrible, stupid, awful day.  Filled with poop and piss and animals trying to eat me.  Plus I had to help remove like 12 decayed teeth from a poor cat's stinky mouth (it was gnarly.)  I still love animals though!  But luckily I had the opportunity to work with two of my favorite doctors.  One of which loves my cooking, the other who always cooks for me (she brought me a home made vegan lasagna today!  Post to follow.)  So, with that given (plus all my other coworkers are always curious about what I eat) I decided to cook something delicious and make sure that I made enough to bring enough for everyone to try tomorrow.


Quinoa and Black Bean Croquettes with Mushroom Sauce (inspired by a recipe from Vegan with a Vengeance)

 

1 1/2 cups cooked black beans, drained, or 1 (15 oz) can, drained and rinsed
1 tbsp olive oil
1 tbsp. soy sauce
1 cup cooked quinoa, at room temperature
1/2 tsp dried thyme
1/2 tsp dried basil

For the Bread Crumb Coating
1/2 cup panko bread crumbs
1/8 tsp salt
a few dashes of black pepper
1/2 tsp finely grated lemon zest
2 tsp olive oil

Preheat oven to 350.  In a mixing bowl mash the black beans with a potato masher or fork and then with your hands.  Add the olive oil and soy sauce and stir.  Add the quinoa and spices and combine the mixture with your hands.  You should be able to them into balls that readily stick together.
In a small bowl mix together all the ingredients for the breading.  Spray a baking pan with a little no calorie cooking spray.  Form the croquettes into walnut-sized balls.  Gently roll the balls between your palms 3 or 4 times, then flatten out the ends so that the croquettes resemble slightly flattened marshmallows.  Coat each ball with the bread crumbs and place on the prepared baking sheet.  When all of the croquettes have been formed, spray lightly with oil.  Bake 40 minutes, turning once after 20 minutes.



Mushroom Sauce (from Vegan with a Vengeance)

1/2 cup vegetable broth
1 tbsp arrowroot powder
1/2 tbsp olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1 cup baby bella mushrooms, thinly sliced
1/2 tsp thyme
a few dashes fresh black pepper
1/4 cup white cooking wine
1 1/2 tbsp low sodium soy sauce
2 tbsp nutritional yeast
3 tbsp plain soy milk

In a small bowl whisk arrowroot into the vegetable broth until dissolved.  Set aside. In a saucepan saute' the onions and garlic in oil for 3 minutes.  Add mushrooms, thyme, salt and pepper and cook for 5 minutes, stirring occasionally.  Add the white wine and turn up heat to bring to a boil for 3 minutes.  Add the soy sauce and the broth/arrowroot mixture.  Bring to a boil and then lower heat and let simmer for 15 minutes.  Whisk in nutritional yeast until dissolved.  Stir in soy milk and serve.  This sauce also makes a great pasta sauce, I put in everything!!!  To make it more like a gravy, add in some flour when you add the nutritional yeast.

Serve dish with extra quinoa in the middle of the plate, topped with mushroom sauce.  Place four croquettes around the quinoa.  I wish that I had added some green colors to this, but maybe for next time.