Middle EasternToast

Pb Dibs Toast

A classic Levantine dibs wa tahini breakfast on deeply toasted wholemeal bread, with a peanut-powder spread, banana, tahini and grape molasses.

Eat nowLightContains gluten, peanuts, sesame
Hands-on11 minTotal time11 minEnergy723 kcalProtein33g
Recipe details
Easy-going

Equipment: Hob

Keep chilled after cooking

PB Dibs Toast
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Spread

Toppings

Finish

Now we make

Method

11 min hands-on 11 min altogether
  1. 1
    Toast 4g sesame seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 2
    Toast 2 slice wholemeal bread cut from a loaf to a deep golden colour
    πŸ– 3 min
  3. 3
    Stir 18g peanut powder and 18g wheat germ into 32g peanut butter, adding a teaspoon of warm water if needed, until evenly combined and spreadable
    πŸ– 1 min
  4. 4
    Loosen 11g tahini with 2-3 tsp warm water until thin and pourable
    πŸ– 1 min
  5. 5
    Hull and halve 45g strawberries. Spread peanut butter mixture over wholemeal bread, arrange ΒΎ sliced banana and strawberries, dust with ΒΌ tsp cinnamon and flaky salt
    πŸ– 2 min
  6. 6
    Drizzle tahini in thin lines then 15ml grape molasses alongside, finish with sesame seeds
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin B3SeleniumPhosphorus
Lower inVitamin AVitamin KCalcium

Calories

723kcal

34%
Top contributors
Peanut Butter Β· 27%Wholemeal Bread Β· 24%Banana Β· 11%
18% cal

Protein

32.6g

52%
Top contributors
Peanut Powder Β· 29%Peanut Butter Β· 24%Wholemeal Bread Β· 22%
44% cal

Carbs

78.9g

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Wholemeal Bread Β· 38%Banana Β· 21%Grape Molasses Β· 12%
38% cal

Fat

30.8g

44%
Top contributors
Peanut Butter Β· 52%Tahini Β· 19%Wholemeal Bread Β· 8%

Small numbers, big impact

Everyday essentials

Fibre17.42g
59%
Top contributors
Wholemeal Bread Β· 32%Peanut Butter Β· 15%Peanut Powder Β· 14%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron6.50mg
36%
Top contributors
Wholemeal Bread Β· 32%Wheat Germ Β· 17%Grape Molasses Β· 11%
Zinc5.67mg
52%
Top contributors
Wheat Germ Β· 39%Wholemeal Bread Β· 27%Peanut Butter Β· 16%
Calcium169.41mg
17%
Top contributors
Sesame Seeds Β· 23%Grape Molasses Β· 18%Peanut Powder Β· 14%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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