Sourdough Mushroom & Lentil Toast: A Love Letter to Your Cells and a Party in da mouth!

Sourdough Mushroom & Lentil Toast: A Love Letter to Your Cells

By Unique Hammond

This isn't just toast; it’s a "decadent beany brunch" designed to feed your entire body, specifically your microbiome. With prebiotic-rich sunchokes, fiber-packed lentils, and fermented sourdough, this meal acts as a fertilizer for your good gut bacteria.

  • Prep time: 10 minutes

  • Cook time: 20 minutes

  • Yields: 1 generous serving

Ingredients

The Base

  • Sourdough Bread: 1 or 2 thick slices (Black sesame sourdough is recommended, but use whatever digests well for you).

  • Garlic: 1 raw clove, peeled (for rubbing the toast).

The Gut-Healing Mix

  • Lentils: ½ cup, cooked (Batch cook these earlier in the week to save time).

  • Mushrooms: 1 container (approx. 8oz). Wild chanterelles are excellent, but cremini or shiitake work too.

  • Sunchokes (Jerusalem Artichokes): 2–3 tubers.

  • Red Onion: ½ medium onion, chopped.

  • Olive Oil: generous amount for roasting and drizzling.

  • Sea Salt: To taste.

The Protein

  • Eggs: 2 large eggs.

Instructions

1. Prep the Veggies

Preheat your oven to 400°F (200°C).

  • Mushrooms: If using wild mushrooms (like chanterelles), use a dry towel or pastry brush to wipe away any dirt. Avoid soaking them in water. Rough chop them.

  • Sunchokes: Scrub them very well under water (no need to peel). Chop them into bite-sized pieces similar in size to the mushrooms so they cook evenly.

  • Onion: Dice the red onion.

2. Roast the Mixture

You can do this in a cast-iron skillet (stovetop-to-oven) or a baking sheet.

  • Toss the chopped mushrooms, sunchokes, and red onions with a generous glug of olive oil and a pinch of sea salt.

  • Spread them out evenly on a baking sheet (or place your oven-safe skillet into the oven).

  • Roast at 400°F for about 20 minutes. You want the sunchokes tender and the mushrooms caramelized.

3. Toast & Season

While the veggies are in the oven:

  • Toast your sourdough bread to your desired crispiness.

  • Take the raw garlic clove and rub it vigorously over the surface of the hot toast. The heat will melt the garlic oils into the bread.

  • Drizzle the toast with a little olive oil and a sprinkle of sea salt.

4. Cook the Eggs

When the veggies have about 5 minutes left in the oven:

  • Heat a small pan with a little oil or butter.

  • Crack in your 2 eggs and cook them to your preference (fried sunny-side up or over-easy works best for this).

5. Combine & Assemble

  • Remove the roasted veggie mixture from the oven.

  • Immediately toss your cold, pre-cooked lentils into the hot pan with the roasted veggies. The residual heat will warm the lentils through and combine the flavors.

  • Plate it up: Place the garlic toast on the plate. Layer the eggs on top of the bread first. finally, heap the mushroom, sunchoke, and lentil mixture over the eggs.

Enjoy your feast! (And don't forget to tag Unique Hammond in your love letters!)

Why this is a "Love Letter" to your body:

  • Sunchokes: These are one of the best sources of inulin in the plant kingdom, a prebiotic fiber that feeds beneficial gut bacteria.

  • Lentils: Provide resistant starch and sustained energy.

  • Sourdough: The fermentation process breaks down gluten and anti-nutrients, making it easier to digest than standard bread.

Would you like a quick tip on how to batch-cook the lentils so they are ready for this recipe?

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