Description
A fiber-rich, protein-packed twist on classic bagels made with whole wheat flour and beans, perfect for a hearty breakfast.
Ingredients
Scale
- 2 cups whole wheat flour
- 1 cup cooked beans (black beans or pinto beans)
- 1 jalapeno, finely chopped
- 1 tablespoon baking powder
- 1 teaspoon salt
- 1 tablespoon olive oil
- 3/4 cup water
- Optional toppings: seeds (sesame, poppy, sunflower, or pumpkin), vegan shredded cheese, fresh herbs (cilantro, parsley, or chives), lime zest, ground flax or chia
Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a large bowl, whisk together the whole wheat flour, baking powder, and salt.
- Drain and rinse your cooked beans, then mash them in a bowl until mostly smooth but still slightly textured.
- Stir the finely chopped jalapeno into the mashed beans.
- Combine the mashed beans and jalapeno with the dry ingredients and mix in the olive oil and water until a slightly sticky dough forms.
- Divide the dough into 6 or 8 portions and shape each into a bagel, pressing your thumb through the center to form a hole.
- Place shaped bagels on the baking sheet, brush with olive oil, and sprinkle with seeds or cheese if using.
- Bake for 20-25 minutes until golden brown, checking at 18 minutes.
- Allow to cool for 10-15 minutes on a wire rack before slicing.
Notes
These bagels are versatile and can be topped with avocado, chickpea salad, or served with soups or stews.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bagel
- Calories: 250
- Sugar: 1g
- Sodium: 300mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 5g
- Protein: 10g
- Cholesterol: 0mg
Keywords: bagels, protein, vegetarian, breakfast, healthy recipe