Thursday, 26 November 2015       

veggie bean bagelwich Recipe

Veggie Bean Bagelwich
5 plain bagels
1 recipe White Bean Spread, recipe follows
2 avocados, sliced
1 cucumber, peeled and sliced
2 large tomatoes, sliced
2 cups shredded lettuce
5 slices Muenster or provolone cheese

Lightly toast bagels. Place bean spread on one side of toasted bagel. Layer vegetable and cheese over spread. Place top of bagel on sandwich; cut in half.

Serves 5.

White Bean Spread
1 (15 ounce) can white beans, rinsed and well-drained
2 tablespoons plain, low-fat yogurt
1 to 2 tablespoons fresh lemon juice
1/2 teaspoon minced garlic, or to taste
1 teaspoon honey
Salt and pepper to taste
1 tablespoon tahini (sesame seed paste), optional

Combine all ingredients in a food processor and process until smooth. Taste, adjusting seasonings as desired. Chill bean spread in the refrigerator as you prepare the remaining sandwich ingredients.

Nutritional data per serving (1/4 cup spread and 1 bagel): 419 calories, 16 grams protein, 47 grams carbohydrate, 18 grams fat, 10 grams fiber, 568 mg sodium, 19 mg cholesterol

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