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BreakfastMid-day mealVegetarianBalancedMediterraneanVeganLegumesNuts & seeds€€

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 time10 min

Cook time5 min

Total time15 min

Servings2

Recipe

For the hummus

Beets, raw2 largeChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed240 gSeeds, sesame butter, tahini, from roasted and toasted kernels (most common type)2 tbspLemon juice, raw5 tspGarlic, raw1 cloveSpices, caraway seed1 tspSalt, table, iodized1 pinchOil, olive, extra virgin1 tbspWater30 ml

For the base and topping

Bread, mulitgrain, commercial4 sliceAvocados, raw, all commercial varieties1 mediumNuts, walnuts, English, halves, raw20 gSeeds, sesame seeds, whole, roasted and toasted1 tbspCHILLI POWDER BLEND, CHILLI1 tspBasil, 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

1Place the beet, chickpeas, tahini, garlic, lemon juice, cumin, and salt into a blender. Blend until smooth.
2While the blender is running, add the olive oil and ice water. This will make the hummus wonderfully creamy and light.
3In a dry pan over medium heat, quickly toast the walnuts (about 2 minutes) until fragrant, then roughly chop them.
4Toast the bread in the toaster until crispy. Spread a thick layer of beet hummus onto each slice.
5Slice 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.