โ All recipes
72
Breakfastยท Mediterranean
Hummus Veggie Toast
Hummus on toast piled with cucumber, tomato and sprouts.
MediterraneanVeganDairy-Free
๐งบ You have 0/5 tracked ingredients โ missing Bread, Chickpeas (Garbanzo Bean, Cucumber, Tomato +1.
1Serves
5mPrep
2mCook
7mTotal
EasyLevel
Ingredients
Make
1
serving- ยท2 slices whole-grain bread~56 gBread
- ยท1/3 cup hummus~80 gโ Chickpeas (Garbanzo Bean
- ยท1/2 cucumber, sliced~150 gโ Cucumber
- ยท1 tomato, sliced~123 gโ Tomato
- ยท1/4 cup sprouts~18 gโ Alfalfa Seed
Steps
- 1Toast the bread.
- 2Spread hummus.
- 3Layer the vegetables and sprouts.
Nutrition ยท 1 serving (~427 g)
๐ฅ Calories378
๐ฅฉ Protein13g27% DV
๐ Carbs53g19% DV
๐ฅ Fat13g16% DV
๐ฟ Fiber9.9g35% DV
Sugar 8.9 gSodium 611 mg
Vitamins
Vitamin K43mcg36%
Thiamin0.40mg33%
Folate117mcg29%
Vitamin C25mg28%
Vitamin B60.43mg25%
Niacin3.9mg24%
Riboflavin0.25mg19%
Vitamin E1.7mg11%
Vitamin A55mcg6%
Minerals
Manganese1.8mg79%
Copper0.52mg58%
Selenium15mcg28%
Phosphorus314mg25%
Zinc2.6mg24%
Magnesium99mg24%
Iron4.2mg23%
Potassium873mg19%
Calcium135mg10%
Estimated per serving โ for guidance, not a measured label.
What drives the score
72
72/100
Grade B
Nutrient density26/35
Protein quality8/15
Fiber6/10
Healthy fats5/10
Bioactives14/15
Glycemic impact9/10
โ 1 anti-nutrient penalty
Bioactives
lycopeneluteinflavonoidsisoflavones
โ Moderate sodium
What's in it โ ingredient scores
This recipe scores 72 / B โ the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
