Veggie Bean Bagelwich



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

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


  1. Sandwich: 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.
  2. White Bean Spread: Combine all ingredients in a food processor and process until smooth. Taste, adjusting seasonings as desired.
  3. Chill bean spread in the refrigerator as you prepare the remaining sandwich ingredients.

Yield: 5 servings

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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