Mediterranean Veggie Toast

By: Neda Shahriari

Serving size: 1

Prep time: 10 min

This Mediterranean-inspired veggie toast is the perfect meal to start the day. Incorporating meals with different energy sources is critical for our health. A common misconception is that carbs are bad for you. Do not let this statement trick you! Carbohydrates are actually good for us and provide a great source of energy and fiber (Link, 2018). The toast is spread with hummus, a plant-based protein containing a wide variety of vitamins and minerals like: magnesium, phosphorus, iron, zinc, thiamin, vitamin B5, and potassium (Raman, 2018). 


  1. 1 piece of whole wheat toast
  2. 1 tbsp roasted red pepper hummus
  3. 1 medium white mushroom
  4. 4 cherry tomatoes
  5. 1 handful of spinach
  6. ¼ of a white onion


  1. Toast 1 piece of whole wheat toast to your liking.
  2. Spread 1 tbsp of roasted red pepper hummus (or any hummus of your choice) on the toast.
  3. In a pan, sautee ¼ of a white onion in cooking oil on medium heat until they appear golden in color.
  4. Add in 1 medium-sized, sliced white mushroom and 4 cherry tomatoes.
  5. Once everything in the pan is sauteed, add in 1 handful of spinach.
  6. Add all sauteed veggies to the top of the hummus toast.
  7. Season with salt, pepper, and any other seasoning you like. Enjoy!

Reference List:

Link, R. (2018, October 23). Is Bread Bad for You? Nutrition Facts and More. Retrieved August 26, 2020, from

Raman, R. (2018, May 2). Is Hummus Healthy? Top 8 Benefits of Hummus. Retrieved August 31, 2020, from

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