Recipe description
August 2, 2026
Sourdough Rye Toast with Hummus and Pickled Red Onion
A fiber-rich toast topped with creamy hummus and tangy pickled onion
Fermented Foods
High Fiber
Easy Recipe
81%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from rye bread, hummus, and red onion.
- Combines whole grains, legumes, and colorful plant foods for useful dietary diversity.
- Includes olive oil and fermented sourdough for a flavorful, practical 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
Bread, sourdough
2
slice
Hummus
4
tablespoon
red onion
1
piece
Vinegar
2
tablespoon
sugar
1
teaspoon
Salt
0.5
teaspoon
Oil, olive
1
teaspoon
Instructions
1
Thinly slice the red onion and place in a small bowl.
2
Add vinegar, sugar, and salt to the bowl with the onion. Stir to combine and let sit for at least 10 minutes to pickle.
3
Toast the sourdough rye bread slices until golden and crisp.
4
Spread 2 tablespoons of hummus evenly on each toast slice.
5
Top each hummus-covered toast with pickled red onion slices.
6
Drizzle lightly with olive oil and serve immediately.
Nutrition
290 kcal
Calories
9 g
Protein
42 g
Carbohydrates
7 g
Fiber
5 g
Sugar
10 g
Fat
1.5 g
Saturated fat
1.2 g
Salt
FAQ
How many servings does this sourdough rye toast recipe make?
It makes 2 servings, with 1 toast slice per serving.
How long should the red onion pickle?
Let the sliced onion sit with the vinegar, sugar, and salt for at least 10 minutes.
Can I prepare the pickled red onion in advance?
Yes. Prepare it ahead and store it covered in the refrigerator for up to 3 days.
Can I use a different type of bread?
Yes. Whole-grain, seeded, or another sturdy bread can be used instead of sourdough rye.
Is this recipe vegan?
It can be vegan if the bread and hummus contain no dairy, honey, or other animal-derived ingredients.
Is sourdough rye bread gluten-free?
No. Rye contains gluten, and sourdough bread is not automatically gluten-free. Use certified gluten-free bread if needed.
How can I make the pickled onion less sharp?
Slice it very thinly and let it pickle for longer. You can also rinse it briefly before using.
Can I store assembled hummus toast?
It is best served immediately. The toast can become soft, so store the components separately and assemble just before eating.
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