Beanie Bagels- High Fiber Flourless Bagels

 

Beanie Bagels: A Flourless Easy To Make Bagel Packed With Fiber

What in the world is a Beanie Bagel? These unique high fiber bagels are made with dry beans instead of flour, creating a hearty, filling, and surprisingly tasty alternative to traditional bagels and they are so easy to make too.

In the past, I’ve made brownies using cooked black beans, but bagels made from white beans instead of flour? That was definitely new to me. After seeing several recipes for flourless bean bagels online, curiosity finally got the best of me and I decided to give them a try.

To be honest, I expected them to be dry, maybe dense, and difficult to eat. But I was pleasantly surprised! These homemade bagels turned out moist, soft enough to slice in half easily, and actually quite good. 

Are they a bakery-style New York bagel? No. But for a healthy, high fiber bagel and as also a good gluten-free option, they are satisfying, wholesome, and worth making again.

One of the best things about these "Beanie Bagels" is how nutritious they are. They’re completely flourless, naturally high in fiber, and very filling. Thanks to ingredients like beans and ground flax, they provide lasting energy and make a great part of a grab-and-go breakfast, snack, or light lunch option.

Soaked and drained dry white beans

The texture and dark color remind me a little of pumpernickel bread. I thunk the dark color is because of the flaxseed meal or maybe the psyllium- not sure. I especially enjoyed mine topped with fresh sliced  on the vine tomatoes and avocado, Everything bagel seasoning is tasty or any of your favorite toppings would all work beautifully too.

Another reason I love this recipe is how practical it is. The bagels stay moist in the refrigerator for several days and freeze well for weeks, making them perfect for meal prep. Just grab one when you need a quick and healthy snack that provides valuable fiber and protein.

The recipe makes about 4 to 6 bagels depending on the size you shape them. Prep time is only about 15 minutes (not including soaking the dry beans), and they bake in about 30 minutes for smaller bagels or 35 minutes for larger ones.

So, these are simple- no yeast, no rising, no boiling!! The only caveat is the psyllium- It is a vital nesccesity for the bagel but it is an unusual ingredient you would need to buy. I bought it on Amazon but I believe Whole Foods sells it too.

These little bagels may not taste indulgent, but they are hearty, healthy, and surprisingly satisfying. If you’re trying to add more fiber to your diet, need a gluten free alternative or simply enjoy experimenting, these High Fiber Beanie Bagels are definitely worth a try. 

Ingredients: 

1 cup of dry white beans ( I used  beans), soaked overnight and drained

1/3 cup of water

1 tablespoon of lemon juice or white vinegar (I used lemon juice)

3 tablespoons of ground flax seed

1/4 cup of psyllium husks ( I bought and used ground by mistake)

1/2 teaspoon baking soda

1/2 teaspoon of salt

Directions: 

Preheat oven to 350 degrees

Drain soaked beans. Place beans, water, and lemon juice (or vinegar) in the food processor and process in intervals , scraping the sides down a few times until your get a creamy smooth texture.   It might take about 3 minutes or so. Then add psyllium husks, ground flax seed, baking soda and salt. Process a few times and scrape down the sides of the bowl multiple times until your get a soft dough. 

Remove the dough and shape into a ball. Divide into 4-6  equal balls. Flatten each ball and shape into a bagel (making a hole in the middle with your thumb). Lay on a parchment covered cookie sheet and bake for about 30 minutes for 6 bagels and 35 minutes for 4 bagels. Check frequently towards the end to prevent burning. When done, remove from oven and place bagels on a wire cooling rack. 

When completely cool, cut bagels in half and store in the refrigerator for 2 days or in the freezer for up to a month. 

My Notes: 

I bought ground psyllium husk powder by mistake and actually used it.... 

                                               

Zucchinni Noodle Pasta Bowl- A Tasty-High Protein Plant- Based Meal

Calling all pasta lovers who watch their carbs and calories and want high protein and high fiber meals. Try something new!!!! Fresh zucchini made into noodles!!! Use it in your favorite pasta dishes. Cooks up in a skillet in minutes.

If you love pasta as much as I do, but are concerned about blood sugar and waistline, this easy Zucchini Noodle Pasta Bowl has vibrant flavors and is a satisfying alternative recipe. It may not be real pasta, but it's a great substitute when you are craving spaghetti and is naturally gluten-free.

This substitute pasta bowl is made by simply tossing together zucchini noodles, your favorite spaghetti sauce, black beans, and even tofu if you like it- all tossed into a large skillet.  Ten minutes later, enjoy a warm, comforting bowl of  high protein healthy mock pasta that really hits the spot.

Zucchini noodles — often called “zoodles” — are simply fresh zucchini spiralized into long spaghetti-like strands. They’re naturally low in carbs and calories, but still give you that fun pasta texture we all crave. You don't boil them!! You simply heat them in a little water in a wide skillet. Add you favorite spaghetti sauce and they become tender, flavorful, and surprisingly pasta-like.

You can buy ready-made fresh zucchini noodles in the produce department of stores such as  Whole Foods Market, Trader Joe's, and many supermarkets. The pre-made zucchini spirals are super convenient, but they can also be super pricey.  I like to make my own and that way, I also know it is really fresh. 

Years ago, I bought a simple spiralizer for about $20, and I still use it all the time- I think it's worth the investment which I believe is now about $33. During zucchini season, making your own zoodles is really inexpensive, fresh, easy and a great way to use up zucchini,

This low-fat, low-carb, high fiber and high protein pasta bowl is hearty and comforting without being heavy. The black beans and tofu add protein, fiber,  flavor and texture, making it filling enough for lunch or dinner. You can add crushed red pepper flakes for a little kick, sprinkle on some vegan Parmesan cheese like I did, or season and top it however you like such as capers and olives.

Not a tofu fan? Not needed —

 just use extra black beans or add your favorite vegetables instead.

Zucchini noodles are very versatile in pasta, stir-fry, Asian dishes that call for thin noodles, soups, etc. 

Explore more plant-based meals-

 especially, easy one's like this one. If you’re trying to cut back on carbs, calories, or just want to add more plant-based meals to your routine, this Zucchini Noodle Pasta Bowl is definitely worth trying. It’s quick, colorful, cozy, and full of flavor — the kind of healthy meal that doesn’t feel like you’re missing out on anything at all. I love it. 

Do you use zucchini noodles? What do you make? 

Zucchini Noodle Pasta Bowl

Author: Judee Algazi
Serves 2  

Prep Time: 8-10 minutes 

Cook Time: 5 minutes 

Ingredients:

6 cups of zucchini spirals (about 2 medium/large zucchini)

1/2 cup of water

2 cups of your favorite spaghetti sauce

1 can of black beans, drained

1 cup of firm tofu, cubed (leave out if you don't like tofu)

Optional seasonings: hot pepper, salt, pepper, cumin, vegan parmesan cheese, black olives, capers, etc. 

Directions: 

In a large skillet, add water and zucchini spirals. Cook over high flame for about 1 minute stirring. Add salt and cracked pepper. Add spaghetti sauce, beans and tofu. Mix together and cook on a medium high heat about 4 more minutes watching that it doesn't burn. Add optional seasonings and or toppings and serve. 

Other Zucchini Noodle  Recipe Links: 

 Zoodles in Avocado Pesto Sauce

 Zoodle Noodle Soup 

Zoodles in Chunky Eggplant Pasta Sauce

My Notes: 

1. Purchase a hand crank spiralizer and follow directions for making zoodles. It is very easy and takes minutes. 

2. Zucchini spirals should be stored in sealed glass container for 2-3 days. 

3. I use 365 (whole food brand) spaghetti sauce. They have one that is in a jar and is fat free and very low calorie- tastes great. 

It's transition Time : Goodbye to Snowbird Season- Almost

As the  Florida season comes to a close for us snowbirds, there’s a familiar rhythm for me setting in. After seven wonderful playful months, it’s transition time—time for organizing, cleaning out, and getting ready to close up our condo before we head back to the Philadelphia area for the summer.

Strolling Through Coral Gables- A Charming South Florida Escape

Last week we went to Coral Gables in Miami. Coral Gables is 45 minutes South of where we live in North Miami, if there is no traffic. With traffic (which there usually is) it can take more like 1 hour and 15 minutes. Consequently, we don't go very often. 

Coral Gables is a really lovely area and feels like a Mediterranean escape tucked right into South Florida—lush, elegant, and intentionally designed with beauty in mind. Known as “The City Beautiful,” it’s lined with banyan trees, historic landmarks, and charming plazas that make it perfect place to visit.                                  

One of the must-see spots in Coral Gables is Venetian Pool, a stunning public swimming pool carved from a coral rock quarry, complete with waterfalls and grottos. (sorry no pic)

Another beautiful spot in Coral Gables is the Fairchild Tropical Botanic Garden in Coral Gables, with exotic plants and peaceful walking paths that create a true tropical paradise. Last year, we attended the wedding of a friend's daughter that was held on the grounds. 

There is also an area called  Miracle Mile in the center of town, lined with boutiques, galleries, and inviting cafés—perfect for lunch or dinner. 

Theater Tickets: 

We had theater tickets for a 7:30 p.m. show at the famous Coral Gable Biltmore Hotel, which was our final destination. We were going to see Prayer For The French Republic- (which turned out to be excellent).

Since we had not been to Coral Gables since before covid, we decided to make a day of it.

We started on Miracle Mile, taking our time browsing the shops and admiring the charm and architecture of the historic buildings and restaurants. 

From there, we headed to the Biltmore Hotel, where we valet parked and wandered the beautiful grounds before settling in with coffee by their iconic pool. The Biltmore Hotel is a grand 1920s landmark with a championship golf course, spa and a theatre for plays.

Photo from the website of the Biltmore Hotel Website.

Their spectacular pool is over 20.000 square feet and is one of the largest hotel pools in the United States. It is set in a grand Mediterranean -style setting which feels like a European resort. It is lined with palm trees and a glamour that feels very old-world.

I totally forgot to take photos for this blog. I did get one photo of my husband on the corridor of the pool waiting for his coffee.  

Their gigantic pool is the centerpiece of the hotel experience with private cabanas, poolside service, and plenty of space to lounge or swim. Being there kind of feels like you've stepped into another era of grandeur. 

While sitting at the pool cafe, having our coffee, I couldn't help observe the abundance of wild green parrots that filled the air darting back and forth across the pool and the entire property. 

wild green monk parrot of Miami- photo from Pixababy

Living in Miami, I've learned to recognize the squawk of green parrots (monk parrots). They are noisy creatures that squawk relentlessly. I find it thrilling to see all the wild green parrots, but it was hard to relax and enjoy a quiet moment with their lively, unforgettable energy. They fly by in groups really quickly and don't stop often, so it was also difficult for me to get a good photo.

After enjoying the outside grounds, we had dinner in one of their covered gardens and then we were on to the show. The dinner setting was lovely and the food delicious. 

Front of the Biltmore at night after the show