Recipe description
July 28, 2026
Sourdough Rye Toast with Hummus and Roasted Tomatoes
Sourdough Rye Toast with Hummus and Roasted Tomatoes supports gut-friendly fiber.
92%
General Gut Health Match
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We found the following allergens in the recipe ingredients: egg, sesame, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from rye bread and hummus, plus tomatoes.
- Contains sourdough fermentation for gut-friendly grains.
- Plant-based protein with vegetables and olive oil supports balance.
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
Tomato
2
piece
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Basil
2
teaspoon
Instructions
1
Preheat oven to 200°C (400°F).
2
Slice tomatoes in half and place on a baking sheet. Drizzle with olive oil and season with salt and black pepper.
3
Roast tomatoes for 20-25 minutes until softened and slightly caramelized.
4
While tomatoes roast, toast sourdough rye bread slices until golden and crisp.
5
Spread 2 tablespoons of hummus evenly on each toast slice.
6
Top each toast with roasted tomato halves and garnish with fresh basil leaves.
7
Serve immediately while warm.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
6 g
Protein
21 g
Carbohydrates
6 g
Fiber
4 g
Sugar
12 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
Is this gluten-free?
No; rye sourdough contains gluten. You can use gluten-free bread if needed.
Is this vegan?
Yes, it’s plant-based and vegan as written.
What are the health benefits?
It provides fiber from rye and chickpeas, plant protein from hummus, and antioxidants from tomatoes.
Can I prep parts in advance?
Yes: roast the tomatoes ahead and store; toast the bread just before serving; spread hummus when ready.
How many servings does this make?
2 servings.
What substitutions work well?
Use gluten-free bread, swap olive oil for another oil, omit basil or use other herbs.
Are there common allergens?
Gluten from the bread; hummus may contain sesame (tahini); check labels if you have allergies.
How salty or spicy is it?
Salt amount is modest; reduce or omit salt and add pepper to taste.
Can I add extra protein or vegetables?
Yes: try adding avocado or sprouts, or other vegetables; keep it to two slices.
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