Diabetes Forecast

Black Bean Bagels

Per Serving

Black Bean Bagels

Makes: 6 servings
Serving Size: 1/2 bagel
Calories 190
Fat 3.5 g
Saturated Fat 1.1 g
Trans Fat 0 g
Carbohydrate 31 g
Fiber 7 g
Sugars 5 g
Cholesterol 5 mg
Sodium 355 mg
Potassium 390 mg
Protein 12 g
Phosphorus 235 mg
Choices: Starch 2, Lean Protein 1
  • Makes: 6 servings
  • Serving Size: 1/2 bagel
  • Preparation Time: 15 minutes
  • Cooking Time: 5 to 10 minutes


1 can (15 oz.) black beans, drained and rinsed
1/3 cup hot or mild salsa
1/4 cup fat-free ricotta cheese
2 Tbsp. finely minced red onion
1 Tbsp. finely minced cilantro
1 Tbsp. fresh lime juice
3 small (about 2.5 oz. each) whole wheat bagels, split, lightly toasted
1/3 cup reduced-fat shredded cheddar cheese
1/2 small avocado, pitted, peeled, and thinly sliced
3 1/2 Tbsp. plain nonfat yogurt
Chili powder (optional)


  1. Line a baking sheet with foil; set aside. Preheat the oven broiler to high with the rack set 4 inches from the heat source.
  2. In a blender or food processor, combine the black beans, salsa, ricotta cheese, red onion, cilantro, and lime juice, and blend until smooth but thick.
  3. Spread the black bean mixture among the bagel halves. Sprinkle with cheddar cheese. Place under the broiler and broil for 1 minute or until the cheese melts.
  4. Remove the bagels from the broiler. Top each bagel with sliced avocado and about 2 tsp. of yogurt. If desired, sprinkle with chili powder.

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