Black Bean Bagel Sandwiches

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

Suggestions


Looking for a quick, delicious, and dairy-free lunch option that packs a flavorful punch? Look no further than these Black Bean Bagel Sandwiches! Perfectly suited for a busy lifestyle, this recipe can be whipped up in just 10 minutes, making it an ideal choice for lunch, dinner, or any time you crave a satisfying meal.

These sandwiches feature a creamy black bean spread, enhanced with zesty salsa and a hint of cumin, all nestled between toasted bagel halves. The combination of fresh Roma tomatoes and crisp lettuce adds a refreshing crunch, elevating the overall taste and texture of the dish. With each bite, you’ll enjoy a delightful mix of flavors that are not only delicious but also nutritious.

At just 401 calories per serving, these bagel sandwiches are a guilt-free indulgence that won’t weigh you down. They are rich in protein and fiber, making them a filling option that will keep you energized throughout the day. Whether you’re looking for a quick meal at home or a portable option for lunch on the go, these Black Bean Bagel Sandwiches are sure to impress. So grab your ingredients and get ready to enjoy a tasty, wholesome meal that everyone will love!

Ingredients

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

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%