Recipes · Israeli · Breakfast
Bagel Toast (Israeli Pressed Sesame Bagel with Cheese and Vegetables)
One serving has 481 kcal and 22 g protein, and at least a fifth of a woman's daily need of riboflavin (57%), thiamin (56%), phosphorus (51%), niacin (40%), manganese (38%) and zinc (36%). Ready in 15 minutes.
- Preparation: 10 min
- Cooking: 5 min
- Makes: 1 serving (260 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, sesame
Ingredients
- 100 g Sesame bagel (Jerusalem-style)
- 15 g Tomato sauce (passata, for spreading)
- 0.3 g Oregano, dried
- 30 g Yellow cheese (gouda), grated
- 20 g Bulgarian cheese (feta)
- 50 g Tomato
- 15 g Red onion
- 20 g Sweetcorn, canned, drained
- 10 g Black olives
Method
- Slice the bagel open horizontally into two halves. Israeli bagel toast is made with a large, flat, oval sesame bagel; a round one pressed thin works the same.
- Spread the cut sides with the tomato sauce and sprinkle with oregano.
- Cover the bottom half with the grated yellow cheese, then the tomato slices, thin rings of red onion, sweetcorn and sliced olives, and crumble the white cheese over the top.
- Close with the top half and toast in a panini press or sandwich toaster for 4-5 minutes, until the bagel is crisp and striped and the cheese has melted. Without a press, toast it in a dry frying pan over medium heat with a heavy pan on top, 2-3 minutes a side.
- Cut it in half and serve hot, as Israeli cafés do for breakfast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 481 kcal | 23% |
| Carbohydrates | 63.2 g | |
| Water | 154 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 22.3 g | 46% |
| Tryptophan | 0.28 g | |
| Threonine | 0.75 g | |
| Isoleucine | 0.99 g | |
| Leucine | 1.9 g | |
| Lysine | 1.4 g | |
| Methionine | 0.49 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.3 g | |
| Histidine | 0.64 g | |
| Fat | 15.6 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 8.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 52 mg | |
| Calcium | 352 mg | 35% |
| Copper | 0.29 mg | 32% |
| Iron | 5 mg | 28% |
| Magnesium | 55.8 mg | 18% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 359 mg | 51% |
| Potassium | 387 mg | 8% |
| Selenium | 7.8 µg | 14% |
| Sodium | 1,155 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.63 mg | 57% |
| Niacin (vitamin B3) | 5.5 mg | 40% |
| Pantothenic acid (vitamin B5) | 0.83 mg | 17% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 121 µg | 30% |
| Cobalamin (vitamin B12) | 0.8 µg | 33% |
| Choline | 19.3 mg | 5% |
| Vitamin A | 102 µg | 15% |
| Vitamin C | 10 mg | 13% |
| Vitamin D (D2 + D3) | 9.2 IU | 2% |
| Vitamin E | 0.91 mg | 6% |
| Vitamin K | 7.6 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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