Beanie Bagels- High Fiber Easy To Make 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 really easy to make too.

In the past, I once made brownies using cooked black beans, but bagels made from dry 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. 

Hearty and Healthy Not Processed 

Are they a bakery-style New York bagel? No. They are not fluffy and doughy like heavily processed bagels that offer little nutrients and lots of calories. They are a healthy, high fiber bagel- satisfying, wholesome and delicious.  They are also a good gluten-free option.

 Thanks to ingredients like beans and ground flax, they provide lasting energy making them a great part of a grab-and-go breakfast, base for a snack, or a healthy part of a light lunch. I especially enjoyed my bagels topped with fresh sliced  on the vine tomatoes and avocado. Everything bagel seasoning is also tasty or any of your favorite toppings would all work beautifully too.

Soaked and drained uncooked white beans

Dark Color 

The texture and dark color of this bagel reminds me a little of pumpernickel bread. I think the dark color is because of the flaxseed meal or maybe the psyllium- not sure. 

Freezer Freindly 

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 to have on hand when needed. Just grab one when you need a quick and healthy snack that provides valuable fiber and protein.

 Four to Six Bagels 

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 the 6 smaller bagels or 35 minutes for 4 larger ones.

We are talking 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 psyllium husks too.

 If you’re trying to add more fiber to your diet, need a gluten free alternative or simply enjoy experimenting, these high Fiber high protein 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: 

***This recipe calls for psyllium husks not ground psyllium husks powder. I bought ground psyllium husk powder by mistake and since it was all I had - I used it .... and it came out darker but still tasted great.