Looking for a delicious and healthy bagel breakfast idea? This Spicy Black Bean and Corn Bagel offers a fantastic start to your day with vibrant flavors and satisfying textures. You’ll love how easy it is to assemble and how much energy it gives you.
Key Ingredients & Substitutions
- Bagels: Choose your favorite whole grain bagel for extra fiber.
- Black Beans: Canned black beans work great; rinse them thoroughly.
- Corn: Fresh, frozen, or canned corn are all good options.
- Avocado: Essential for creamy texture; use a ripe one.
- Spice: Adjust the amount of cayenne pepper to your heat preference. You can also use a dash of hot sauce.
Ingredients
For the Filling:
- 1 can (15 ounces) black beans, rinsed and drained
- 1 cup corn kernels (fresh, frozen, or canned, drained)
- 1/4 cup finely chopped red onion
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon lime juice
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper (or more, to taste)
- Salt and black pepper to taste
For Assembly:
- 2 whole grain bagels, split and toasted
- 1 ripe avocado, mashed
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 10 minutes
- Cook Time: 5 minutes (for toasting bagels)
- Servings: 2
- Calories per serving: Approximately 400-450 kcal (depending on bagel choice)
- Tools Needed: Mixing bowl, toaster
Step-by-Step Instructions
1. Prepare Your Black Bean and Corn Mixture
In a medium bowl, combine the rinsed black beans, corn kernels, chopped red onion, fresh cilantro, lime juice, ground cumin, and cayenne pepper. Gently mix everything until well combined. Season with salt and black pepper to your taste.
2. Toast Your Bagels
Split your whole grain bagels in half. Place them in a toaster or under a broiler until they are golden brown and slightly crisp. Toasting adds a nice texture to your healthy bagel breakfast.
3. Mash the Avocado
While your bagels are toasting, in a small bowl, mash the ripe avocado with a fork. You can add a pinch of salt and a squeeze of lime juice here if you like.
4. Assemble Your Bagels
Spread an even layer of mashed avocado on the bottom half of each toasted bagel. Generously spoon the spicy black bean and corn mixture over the avocado. Place the top half of the bagel over the filling.
Variation Ideas
- Add a sprinkle of crumbled plant-based feta cheese for extra tang.
- Include diced bell peppers (red or green) for more crunch and color.
- Swap lime juice for lemon juice for a different citrus note.
- Top with a fried or scrambled egg for added protein, making it an even heartier healthy bagel breakfast idea.
Storage Instructions
You can prepare the black bean and corn mixture up to 2 days in advance and store it in an airtight container in the refrigerator. Assemble the bagels just before serving to prevent sogginess. Mashed avocado is best prepared fresh to avoid browning.
Frequently Asked Questions (FAQ)
Q: Can I use different beans?
A: Yes, chickpeas or pinto beans would also work well in this recipe, offering another great healthy bagel breakfast option.
Q: How can I make this less spicy?
A: Simply omit the cayenne pepper or reduce the amount to your preference.
Q: Can I prepare this ahead of time?
A: You can prepare the black bean and corn mixture a day or two in advance. Store it separately from the avocado and bagels.
Q: What kind of bagel works best?
A: Whole grain, everything, or plain bagels are excellent choices for this healthy bagel breakfast.
Q: Is this recipe vegan?
A: Yes, this Spicy Black Bean and Corn Bagel recipe is naturally vegan.
Q: Can I add other vegetables?
A: Absolutely! Diced bell peppers, finely chopped celery, or shredded carrots would be delicious additions.
