Recipe description
July 31, 2026
Hummus Sourdough Rye Toast with Sprouted Broccoli
Fiber-rich rye toast layered with hummus and vibrant sprouted broccoli
Fiber Rich
Plant Based
Fermented Foods
85%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from rye, chickpeas, and broccoli sprouts.
- Combines fermented sourdough with legumes and vegetables for plant-forward variety.
- Provides a practical balance of complex carbohydrates, plant protein, 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
Broccoli sprout
1
cup
Instructions
1
Toast two slices of sourdough rye bread until golden and crisp.
2
Spread 2 tablespoons of hummus evenly over each toast slice.
3
Top each hummus-covered toast with a generous portion of sprouted broccoli.
4
Serve immediately while warm for best texture and flavor.
More Recipes For Your Gut
Nutrition
170 kcal
Calories
6 g
Protein
27 g
Carbohydrates
6 g
Fiber
2 g
Sugar
5 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
How many servings does this hummus rye toast recipe make?
It makes 2 servings, with one toast slice per serving.
How do I prepare hummus sourdough rye toast?
Toast two slices of sourdough rye bread, spread 2 tablespoons of hummus on each, and top with sprouted broccoli.
Can I use regular broccoli instead of sprouted broccoli?
Yes. Use finely chopped raw broccoli or briefly steamed broccoli, although the texture will be different.
Is this toast vegan?
It can be vegan if the sourdough bread and hummus contain no animal-derived ingredients. Check the package labels.
Is sourdough rye bread gluten-free?
No. Rye naturally contains gluten, so choose certified gluten-free bread if needed.
Can I prepare this toast in advance?
It is best assembled just before serving. You can toast the bread and prepare the toppings separately in advance.
How should I store leftovers?
Store the hummus and sprouted broccoli separately in the refrigerator and use them according to their package or storage guidance. Toasted bread is best eaten fresh.
Are broccoli sprouts safe to eat?
Use fresh sprouts from a reputable source, keep them refrigerated, and follow the package instructions. People at higher risk from foodborne illness may prefer cooked broccoli.
What can I serve with hummus rye toast?
Serve it with fresh fruit, a simple salad, or vegetable soup for a light breakfast or lunch.
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