Of which 7.2 g sugars and 3.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (tomato) · Folate (leafy greens) · Unsaturated fat (olive oil)
Allergens sesame
Hummus toast with cucumber and tomato
Fresh and crunchy, no stove needed.
Ingredients
- 2 slices gluten-free bread (80 g / 2¾ oz)
- 3 tbsp hummus (60 g / 2 oz)
- ½ cucumber (100 g / 3½ oz)
- 6 cherry tomatoes (50 g / 1¾ oz)
- 1 handful of arugula (10 g)
- 5 g sesame seeds
- 1 tbsp olive oil (10 g)
Method
- Toast the bread until crisp.
- Spread the hummus generously over each slice.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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