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Black Bean-Bagel Sandwiches

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Black Bean-Bagel Sandwiches
  • Prep 10 min
  • Total 10 min
  • Ingredients 6
  • Servings 4
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Vegetarian BLT--Fiber-rich bean, lettuce and tomato--on a bagel!

Ingredients

  • 1 can (15 oz) black beans, drained, rinsed
  • 1/3 cup chunky-style salsa
  • 1/4 teaspoon ground cumin or chili powder
  • 4 bagels, cut horizontally in half
  • 2 plum (Roma) tomatoes, sliced
  • Lettuce leaves

Directions

  • 1
    In food processor or blender, 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.

Expert Tips

  • tip 1
    Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber!

Nutrition Information

400 Calories, 2 1/2g Total Fat, 17g Protein, 76g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Sandwich
Calories
400
Calories from Fat
20
Total Fat
2 1/2g
4%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
680mg
28%
Potassium
530mg
15%
Total Carbohydrate
76g
25%
Dietary Fiber
11g
46%
Sugars
7g
Protein
17g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
10%
10%
Calcium
15%
15%
Iron
45%
45%
Exchanges:
2 Starch; 0 Fruit; 3 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
5
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • Vegetarian BLT--Fiber-rich bean, lettuce and tomato--on a bagel!
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