Recipe description
July 29, 2026
Hummus Sourdough Rye Toast with Cucumber Yogurt Slaw
Gentle, fiber-rich hummus rye toast supporting digestion and microbial diversity.
High Fiber
Legume Rich
Easy Recipe
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich ingredients from rye bread and chickpeas.
- Includes fermented elements (sourdough and yogurt) supporting gut microbes.
- Diverse plant foods and olive oil provide polyphenols and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bread, sourdough
2
slice
Hummus
4
tablespoon
Cucumber
1
cup
Yoghurt, whole
0.5
cup
Dill
1
teaspoon
Lemon juice
1
teaspoon
Oil, olive
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Instructions
1
Toast the sourdough rye bread slices until golden and crisp.
2
In a small bowl, combine shredded cucumber, plain yogurt, chopped fresh dill, lemon juice, olive oil, salt, and black pepper. Mix well to create the cucumber yogurt slaw.
3
Spread 2 tablespoons of hummus evenly over each toasted rye bread slice.
4
Top each hummus-covered toast with a generous spoonful of cucumber yogurt slaw.
5
Serve immediately and enjoy as a light, fiber-rich meal.
More Recipes For Your Gut
Nutrition
194 kcal
Calories
10 g
Protein
30 g
Carbohydrates
6 g
Fiber
4 g
Sugar
16 g
Fat
3 g
Saturated fat
0.3 g
Salt
FAQ
Is this recipe suitable for gluten-free diets?
No—it's made with sourdough rye bread, which contains gluten. You can substitute gluten-free bread to make it gluten-free.
Can I make it vegan or dairy-free?
Yes—use a plant-based yogurt instead of dairy yogurt. Hummus is usually vegan.
How many servings does this recipe yield?
2 servings.
Can I prepare components in advance?
Yes—slaw can be prepared ahead; toast the bread fresh to serve.
What are good substitutes for sourdough rye bread?
Other whole-grain breads like rye, wheat, or multigrain; or gluten-free bread if needed.
Can I adjust the olive oil or lemon to taste?
Yes, you can adjust oil and lemon to taste, keeping within small amounts.
How should I store leftovers?
Refrigerate slaw separately from the toast; assemble just before eating. Toast is best fresh.
What makes this dish gut-friendly?
It combines dietary fiber from rye and chickpeas, plus yogurt for optional probiotics and hydration from cucumber slaw.
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