Prep & Cooking time: 75mins
Recipe adapted from: Vegiehead.com
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E & K, carbohydrates, protein, fibre, iron, potassium, magnesium, zinc, omega 3 and is low in saturated fat!
Who says you need dairy, meat or grains to make a pizza taste good?! This recipe is significantly lower in calories, saturated fats and salt (per slice) then your ‘standard’ pizza and very versatile. Use any toppings you desire, but make sure your ingredients are dry and do not overload the base. Unfortunately on this occasion I did not have mushrooms or rocket- but my refrigerator contained lot’s of peppers! I would definitely use this flavour combination next time; I don’t believe in food wastage so I just use what I have at the time.
NB: Rocket is also referred to as ‘arugula’ and courgette is also known as ‘zucchini’.
10ml Extra virgin olive oil
4g Garlic Cloves
10g Fresh Basil leaves
3 ‘Flax eggs’ (15g flaxseed + 130ml water)
50g White onion
30g Chestnut Mushrooms
20g Spanish green Olives (in brine)
80g Baby plum Tomatoes
160g Yellow bell pepper
10g Wild Rocket (optional)
85g Ground Almonds
1g Dried onion powder
2g Dried Basil
2g Dried oregano
50g Tomato Puree
1g Dried thyme
5g Pine nuts
- Heat the oven to 180°C (350°F). Lightly grease a large baking sheet or a pizza tray with half the quantity of the oil.
- Remove the outer leaves from the cauliflower (and then discard), remove the florets from the stalk/core (discard the core), wash and then dry it. Peel and mince the garlic. Wash, dry and roughly chop the basil. Place the flaxseed and water into a small bowl; stir until combined.
Peel and dice the onion. Wash, trim the ends and grate the courgette into thin discs. Wash, dry and finely slice the mushrooms. Remove any stones and slice the olives into halves. Wash, remove the stems and slice the tomatoes. Wash, remove the stem, de-seed and chop the bell pepper into fine slices. Wash and dry the rocket (if using).
Place the cauliflower into a food processor. Blend until it becomes quite fine (like rice). Its important to make the texture as uniform as possible; pick out any large chunks if you have to as these will stop the ‘dough’ mixture from sticking together.
Transfer it into a large microwavable bowl. Cover and place it the microwave for 2 minutes to allow it to cook/steam slightly. Remove, drain and thoroughly pat it dry; use a clean cloth or some kitchen paper. NB: I think the quickest way is probably to transfer it onto the middle of a clean kitchen cloth, gather the ends together and then wring out the water.
- Place the cauliflower, garlic, fresh basil leaves, flaxseed mixture, almond, onion powder, dried basil and the oregano into a large mixing bowl. Season it with some salt to taste. Mix together to form a ‘dough’. The mixture should be ‘tacky’ (not too wet or sticky).
Place the ‘dough’ onto the centre of the baking sheet or pizza tray. Spread and push the ‘dough’ across the sheet in an even layer (I used a silicone spatula to help smooth and press it out evenly).
Place it into the oven. Bake for 20-25 minutes or until slightly crispy. Remove and place the baking sheet or pizza tray onto a cooling rack.
Top the crust with the puree and drizzle over the remaining oil; spread it evenly over the crust (almost to the edges) with a silicone spatula. Sprinkle over the onion.
Add the courgette, mushrooms, tomato and bell pepper. Garnish with thyme.
Place it into the oven and bake for a further 10-15 minutes, or until the crust is browned and crispy. Remove and allow it to cool slightly before serving. NB: If the cauliflower wasn’t dried enough, the crust may take longer to cook.
Slice and serve garnished with the rocket (if using).
- Omit the rocket and try serving it along side a fresh, green garden salad.
- For an iron boost, try adding some dark leafy vegetables as toppings or just in your accompanying salad (spinach, swiss chard, kale etc)!
- Try spreading the puree on the base and then drizzle the oil over the vegetables just before baking (if you prefer them ‘crispier’).
- Try using different herbs combinations in the base or add some fortified nutritional yeast for a B12 hit and a slightly ‘cheesy’ taste.
- Try a dairy/gluten free pesto sauce, or a low-sodium/sugar passata or pizza sauce instead of the tomato puree.
- Try different bases (maybe try potato?).
- Try making 2 separate pizzas if you are serving more than 4 people; the crust is not stable enough to support an ‘extra large base’.
- Try using a professional baking mat, as the crust steams slightly as it cooks. This should provide a crispier base.