Recipe description
July 30, 2026
Hummus Sourdough Rye Toast with Kimchi
Fiber-rich hummus rye toast with kimchi supports gut diversity.
Fermented Foods
Digestion Friendly
92%
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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We found the following allergens in the recipe ingredients: egg, sesame, mustard, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from rye bread and hummus (chickpeas).
- Fermented kimchi adds gut-friendly bacteria and tangy flavor.
- Balanced plant-based protein and whole grains with polyphenols.
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, rye
2
slice
Hummus
4
tablespoon
Kimchi
1
cup
Instructions
1
Toast 2 slices of sourdough rye bread until golden and crisp.
2
Spread 2 tablespoons of hummus evenly on each slice of toasted bread.
3
Top each slice with 1/2 cup of kimchi, distributing evenly.
4
Serve immediately for best texture and flavor.
More Recipes For Your Gut
Nutrition
160 kcal
Calories
9 g
Protein
29 g
Carbohydrates
5 g
Fiber
1.3 g
Sugar
5 g
Fat
2 g
Saturated fat
0.7 g
Salt
FAQ
Is this recipe vegan?
Yes. It uses plant-based ingredients only.
Is it gluten-free?
The bread contains gluten (rye sourdough). Use gluten-free bread if you need to avoid gluten.
How many servings does it make, and what's per-serving?
It serves 2. Per serving: 1 slice bread, 2 tablespoons hummus, 1/2 cup kimchi.
Can I make it ahead or store leftovers?
Best eaten fresh. If needed, store components separately in the fridge for up to 24 hours.
Can I adjust kimchi or hummus for a milder flavor?
Yes. Use less kimchi or choose a milder kimchi; you can also use less hummus.
What nutrients or benefits does this provide?
It's high in dietary fiber from chickpeas and rye, with prebiotic fibers and polyphenols as part of a balanced diet.
Can I substitute other bread or hummus?
Yes. Use another bread (gluten-free options available) or a different hummus flavor.
How do I assemble it quickly?
Toast the bread, spread hummus on each slice, top with kimchi, and serve immediately.
Is the kimchi spicy?
Kimchi can be spicy. Adjust the amount or choose a milder version.
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