Black Bean Bagel Sandwiches

Dairy Free
Health score
27%
Black Bean Bagel Sandwiches
10 min.
4
401kcal

Suggestions


Looking for a quick and delicious lunch option that’s both satisfying and dairy-free? Look no further than these Black Bean Bagel Sandwiches! Perfectly crafted for those busy days when you need a nutritious meal in just 10 minutes, this recipe is a delightful fusion of flavors and textures that will leave your taste buds dancing.

Imagine biting into a toasted bagel, its warm, chewy texture providing the perfect base for a creamy black bean spread. The combination of black beans, zesty salsa, and a hint of cumin or chili powder creates a rich and savory filling that’s not only hearty but also packed with protein. Topped with fresh, crisp lettuce and juicy Roma tomatoes, these sandwiches are a feast for the senses.

Whether you’re enjoying them for lunch, dinner, or as a main course, these bagel sandwiches are versatile enough to suit any occasion. Plus, with only 401 calories per serving, you can indulge without the guilt. So gather your ingredients, fire up your food processor, and get ready to impress your family and friends with this simple yet flavorful dish that’s sure to become a staple in your kitchen!

Ingredients

  •  bagels 
  • 15 oz black beans rinsed drained canned
  • 0.3 teaspoon ground cumin 
  • servings romaine leaves 
  •  plum tomatoes sliced (Roma)
  • 0.3 cup salsa thick

Equipment

  • food processor
  • blender

Directions

  1. In food processor or blender, cover and process beans, salsa and cumin until smooth.
  2. Spread 1/4 cup bean mixture over each of 4 bagel halves. Top with tomato, lettuce and remaining bagel halves.

Nutrition Facts

Calories401kcal
Protein18.25%
Fat4.76%
Carbs76.99%

Properties

Glycemic Index
28.75
Glycemic Load
38.95
Inflammation Score
-9
Nutrition Score
16.208695743395%

Flavonoids

Naringenin
0.21mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:401.42kcal
20.07%
Fat:2.12g
3.26%
Saturated Fat:0.33g
2.04%
Carbohydrates:77.12g
25.71%
Net Carbohydrates:66.35g
24.13%
Sugar:1.88g
2.09%
Cholesterol:0mg
0%
Sodium:1119.55mg
48.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.28g
36.57%
Manganese:0.95mg
47.53%
Fiber:10.77g
43.06%
Vitamin A:2145.03IU
42.9%
Folate:102.6µg
25.65%
Vitamin B1:0.36mg
24.25%
Phosphorus:237.57mg
23.76%
Iron:3.92mg
21.79%
Copper:0.41mg
20.44%
Magnesium:77.9mg
19.47%
Potassium:611.65mg
17.48%
Vitamin B3:3.03mg
15.17%
Vitamin C:11.86mg
14.37%
Vitamin B2:0.22mg
12.91%
Zinc:1.65mg
10.99%
Vitamin B6:0.2mg
9.97%
Calcium:75.08mg
7.51%
Vitamin B5:0.65mg
6.48%
Vitamin E:0.51mg
3.39%
Vitamin K:3.37µg
3.21%
Selenium:1.73µg
2.47%