Recipe description
June 8, 2026
Roasted Pepper Hummus Toast
A fiber-rich pepper hummus toast to support gentle digestion.
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from chickpeas, whole-grain toast, and peppers.
- Colorful plant foods deliver polyphenols and diverse nutrients.
- Balanced with plant-based protein, healthy fats, and slow-release carbs.
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
Hummus
4
tablespoon
Roasted red pepper
1
piece
Bread, whole grain
2
slice
Oil, olive
1
teaspoon
Plant-based protein
2
tablespoon
Parsley
1
tablespoon
Instructions
1
Toast the whole grain bread slices until golden brown.
2
Spread the hummus evenly over each slice of toasted bread.
3
Chop the roasted red pepper and sprinkle it over the hummus.
4
Drizzle olive oil on top for added flavor.
5
Garnish with chopped fresh parsley before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
14 g
Protein
42 g
Carbohydrates
9 g
Fiber
4 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What is Roasted Pepper Hummus Toast?
A simple toast topped with hummus and roasted peppers, combining plant-based protein and fiber with colorful flavor.
What are the main health benefits?
It provides plant-based protein from hummus, fiber from bread and chickpeas, and polyphenols from peppers, supporting fullness and gut health.
Is this vegan and dairy-free, and is it gluten-free?
It's vegan and dairy-free by default. Gluten-free only if you use gluten-free bread; check labels.
How do I make it at home?
Toast the bread, spread hummus, top with roasted peppers, and add optional toppings like olive oil, herbs, or seeds.
What bread works best?
Choose whole-grain, high-fiber bread; multigrain or seeded varieties also work for extra texture.
Can I customize flavors or toppings?
Yes—try garlic, lemon juice, paprika, cucumber, olives, or herbs to tailor it to your taste.
How should I store leftovers?
Store the pepper-hummus mixture in the fridge and use within 2–3 days; toast fresh when serving.
How many servings does this make?
One slice is a light snack or part of a balanced meal; adjust the amount to your needs.
Are there allergen considerations?
Hummus often contains sesame (tahini). Bread may contain gluten and seeds; check labels and avoid cross-contamination.
Can I add spices or hot sauce for extra heat?
Yes—add chili flakes, hot sauce, or smoked paprika to boost heat or flavor.
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