Bagels and Feta
Bagels and Feta - Practical and tasty: the perfect vegetarian snack
Healthy, because
Even smarter
Nutritional values
The satisfying snack provides a good portion of protein plus calcium even without meat. And if you want to save fat, you can also prepare the topping with low-fat yoghurt and low-fat sheep's cheese.
You can prepare the sheep's cheese cream the evening before - it will then become even spicier. To take away, just spread it on the bagels and wrap them in foil or a bread box.
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 1.2 μg | (2 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 273 mg | (7 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- ½ bunch mint
- 4 ozs Yogurt (3.5% fat)
- 4 ozs Feta
- 2 Bagel
- 1 Tbsp Black cumin seeds
Kitchen utensils
Preparation steps
Rinse mint, shake dry and chiffonade the leaves.
Reserve 1 teaspoon mint. In a small bowl, combine the remaining mint with yogurt.
In another small bowl, use a fork to break up the pieces of feta until very fine. Combine with yogurt, stirring until smooth.
Halve the bagels, spread with the feta cream and sprinkle with black cumin. Garnish with reserved mint leaves and serve.
