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Vegetarian€€

Toast with Beet Hummus and Crunchy Walnuts

Name: Toast with Beet Hummus and Crunchy Walnuts
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 2
Ingredients: 2 large Beets, raw; 240 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 2 tbsp Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type); 5 tsp Lemon juice, raw; 1 clove Garlic, raw; 1 tsp Spices, caraway seed; 1 pinch Salt, table, iodized; 1 tbsp Oil, olive, extra virgin; 30 ml Water; 4 slice Bread, mulitgrain, commercial; 1 medium Avocados, raw, all commercial varieties; 20 g Nuts, walnuts, English, halves, raw; 1 tbsp Seeds, sesame seeds, whole, roasted and toasted; 1 tsp CHILLI POWDER BLEND, CHILLI; Basil, fresh

Enjoy a colorful and nourishing meal with this recipe for vegan toast with beet hummus. A great combination of plant-based protein and healthy fats for long-lasting energy.

Prep time

10 min

Cook time

5 min

Total time

15 min

Servings

Recipe

For the hummus

Beets, raw

2 large

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed

240 g

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)

2 tbsp

Lemon juice, raw

5 tsp

Garlic, raw

1 clove

Spices, caraway seed

1 tsp

Salt, table, iodized

1 pinch

Oil, olive, extra virgin

1 tbsp

Water

30 ml

For the base and topping

Bread, mulitgrain, commercial

4 slice

Avocados, raw, all commercial varieties

1 medium

Nuts, walnuts, English, halves, raw

20 g

Seeds, sesame seeds, whole, roasted and toasted

1 tbsp

CHILLI POWDER BLEND, CHILLI

1 tsp

Basil, fresh

Food processor or powerful blender, Toaster, Small pan (for the walnuts), Knife

Per servingTotal

Calories:764.6 kcal1529.1 kcal

Protein:25.7 g51.4 g

Carbohydrates:76.4 g152.8 g

Fiber:23.8 g47.6 g

Water:284.5 ml569 ml

Fat:43.1 g86.1 g

Micronutrients

Sugar:12.5 g24.9 g

Saturated fat:5.6 g11.2 g

Cholesterol:0 mg0 mg

Sodium:708.3 mg1416.6 mg

Potassium:1217.9 mg2435.8 mg

Calcium:305.6 mg611.2 mg

Iron:7.2 mg14.4 mg

Magnesium:192.3 mg384.5 mg

Zinc:4.5 mg8.9 mg

Phosphorus:533.3 mg1066.6 mg

Vitamin C:18.9 mg37.8 mg

Vitamin A:8.5 µg16.9 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Place the beet, chickpeas, tahini, garlic, lemon juice, cumin, and salt into a blender. Blend until smooth.

While the blender is running, add the olive oil and ice water. This will make the hummus wonderfully creamy and light.

In a dry pan over medium heat, quickly toast the walnuts (about 2 minutes) until fragrant, then roughly chop them.

Toast the bread in the toaster until crispy. Spread a thick layer of beet hummus onto each slice.

Slice the avocado and arrange it over the hummus. Sprinkle with toasted walnuts, sesame seeds, and microgreens. Add chili for a bit of heat, if desired.

Nutritional benefits

Thanks to the high content of plant-based protein and magnesium, this meal contributes to muscle function and reduced tiredness, making it ideal for active individuals on a plant-based diet.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.