Recipe description
June 7, 2026
Sourdough Hummus Veggie Sandwich
A gut-friendly sandwich with sourdough, hummus, and crunchy veggies
Plant Based
High Fiber
92%
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 sourdough, hummus, and crunchy vegetables.
- Offers dietary diversity with legumes, whole grains, and assorted veggies.
- Fermented sourdough and plant proteins support a gut-friendly, satisfying meal.
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
2 servings
Bread, sourdough
4
slice
Hummus
4
tablespoon
Cucumber
0.5
bowl
Capsicum, red
1
piece
Carrot
1
piece
Lettuce
1
bowl
Oil, olive
1
tablespoon
Salt
1
teaspoon
Pepper
1
pinch
Instructions
1
Toast the sourdough bread slices until golden brown.
2
Spread hummus evenly on each slice of toasted bread.
3
Wash and slice the cucumber, red capsicum, and carrot into thin strips.
4
Layer the cucumber, red capsicum, and carrot on top of the hummus.
5
Add a handful of lettuce leaves on top of the vegetables.
6
Drizzle olive oil over the veggies and sprinkle with salt and pepper.
7
Top with another slice of sourdough, cut in half, and serve.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
12 g
Protein
42 g
Carbohydrates
7 g
Fiber
3 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What makes this sandwich gut-friendly?
It uses sourdough for easy digestion, hummus for fiber and plant protein, and vegetables for more fiber and polyphenols.
Is this sandwich vegan?
Yes, it’s plant-based. Check the bread ingredients for dairy or eggs just to be safe.
Is it gluten-free?
Traditional sourdough contains gluten. Use gluten-free bread if needed; hummus and vegetables are gluten-free.
How can I customize it with seasonal produce?
Swap vegetables with what’s in season, such as cucumbers, tomatoes, greens, or peppers.
How should I store leftovers?
Store components separately in the fridge and assemble just before eating for best texture.
How much protein does it have?
Protein comes from hummus and bread; amounts vary by portion. Add extra hummus if you want more.
Is it suitable for kids?
Generally yes, but watch for chickpea or sesame allergies and cut into kid-friendly pieces.
Can I make it ahead for meal prep?
You can prep components ahead; toast the bread when ready to eat to keep it crisp.
What should I look for in hummus?
Choose hummus with simple ingredients; homemade hummus lets you control salt and tahini.