Taking care of yourself inside and out is more than just a trend in recent years: it’s a lifestyle that doesn’t seem like it’s going to end anytime soon. If we look back a couple of decades, we could not even remotely imagine dishes that today are more than established in our diet: guacamole, tartares, ceviches… The list is endless but if there is a propensity currently, it is without a doubt. that of doing the pizzas with vegetable base .
If you have always seen this dish with a bad eye, we come to tell you that neither the bad ones are so bad nor the good ones are so good. Wow, that pizza It can become a very healthy preparation if we know how to make it with the right ingredients. So, let’s start with the dough. How to do it?
What does a dough contain?
The experts at Napoli Gang, Big Mamma delivery with zero preservatives, zero additives, zero colorings and only seasonal products, tell us what are essential to make the base of our pizza: «Flour is the base to obtain a dough with a perfect glutinous mesh. This can retain all the gases from fermentation and maturation and be as spongy as possible. It can be whole wheat, rye or oat flour, for example,” they say.
Furthermore, water is the second fundamental element, according to the experts at Napoli Gang: “For the dough, the colder the better.” The yeast will be the ingredient that will give the pizza optimal lightness so that it is not too heavy. Finally, salt will give us flavor and firmness: “It is advisable to add as little as possible.”
After creating our mass the ideal is to let it mature so that the yeast process can continue working little by little and fill said dough with air. «The more proteins our flour has, the more cold maturation time it needs. We recommend resting our dough in the refrigerator for at least 24 hours to obtain a highly digestible product, with 48-72 hours being the perfect time for consumption. Although it must be said that you can reach that level of rest only after having practiced a lot with the dough and its corresponding maturation,” they indicate.
Gianni Sebastianelli, chef of the Alduccio restaurant in Madrid, and son of the founder Aldo Sebastianelli, indicates that “the more it ferments, it acquires more consistency, air and hydrates more », explains. According to the expert, this helps a lot with digestion: “We make bread in the restaurant with sourdough and let the mixture ferment for 24 to 48 hours, with pizza we sometimes go up to 72 hours.”
If you don’t know which flour to use, these are the ones recommended by dieticians and nutritionists.
Pizza from Alduccio restaurant.
Do you feel guilty every time you eat a piece of pizza? You can eliminate those feelings of guilt, and a lot of fat, calories and unhealthy ingredients, by getting rid of traditional flour-based pizzas, for example, and starting to use a vegetable base: with sweet potato, carrot, lentils, cauliflower… In addition to being much healthier, they are easier and cheaper to prepare. Here are several examples you’ll want to copy:
1
Pizza with broccoli and chickpea base.
@foodiction.vlc
Pizza with broccoli and chickpea base
– 150 grams of fresh broccoli
– 1 egg
– 100 grams of chickpea flour
– Salt
– Garlic powder
– Onion powder
Chop the broccoli and remove excess water with a napkin. Add the egg, chickpea flour and spices. Mix it well.
On the baking tray and on top of the parchment paper, little by little put the dough making the shape. I like it about 1/2 cm thick. Put it in the oven until it sets, take it out, add the ingredients you want and put it back in until they are done. She has added mozzarella, onion, olives and at the end thyme.
2
Pizza with red lentil base.
@ann.eatsgreen
Pizza with red lentil base
– 80 grams of raw red lentils
– Water
– Salt, garlic powder and other spices to taste
You simply have to soak the lentils for a few hours and then blend them with the water. It should be a thick mixture, so it’s better to start with little water and see. Then shape it on greased baking paper and put it in for about 10 minutes at 180°. You can also make it in a frying pan over low heat.
When it is ready, add the toppings: tomato sauce and vegan sobrasada, pepper, black olives and calabizo chorizo. Put it in for another 15 minutes until the peppers are soft (it is better to put the squash in for the last 5 minutes). Finally, add oregano and that’s it.
3
Carrot based pizza.
realfooding
Carrot based pizza
– 200 grams of carrots
– 100 grams of whole wheat spelled flour
– 1 free-range egg
– 1 teaspoon EVOO
Mix everything until there is a homogeneous dough, spread it on baking paper, giving it the shape you want and bake for about 20 minutes at 180°C. We already have the base.
Toppings :
– Tomato sauce
– Mushrooms
– Tuna
– Havarti cheese
– Oregano
They are added to the base and baked for about 15 more minutes. Before eating it, he added some basil leaves.
4
Pizza with cauliflower and broccoli base.
@cocinartehealthy
Pizza with cauliflower and broccoli base
– 1/2 cup steamed broccoli
– 1/2 cup steamed cauliflower
– 3 tablespoons of quinoa flour
– 1 egg
– Salt, pepper and spices to taste
We process the broccoli and cauliflower in the processor until we have it very fine, we take it to a bowl and add the egg, salt, pepper and spices. We integrate everything and according to the consistency it has, we add the three tablespoons of quinoa flour or you can replace it with oat flour, chickpea flour or whatever you prefer.
We integrate everything very well until we have a homogeneous dough (it will be a little sticky), we put part of the mixture in a greased pan and we shape it according to the size and thickness we want it. Once the shape is ready, we put it over medium heat and let it gain consistency. Once its edges rise, we pass a spatula underneath to lift it, turn it over and let it gain consistency on the other side as well.
Once our base is ready, we add the accompaniments of our choice (I used 1 tbsp of grated cheese, 1 tbsp of Neapolitan sauce, mushrooms, cherry tomato, roasted ripe banana, basil, poached egg, oregano).
5
Pizza with sweet potato base.
@nutriaconsejame
Pizza with sweet potato base
For the base:
– 1 large sweet potato or 2 small ones
– 1 cup of whole wheat flour (I used whole wheat spelled flour)
– 1 splash of EVOO (Extra Virgin Olive Oil)
– Salt, oregano and black pepper.
As toppings:
– 1 tomato grated or processed with a food processor
– Fresh mozzarella cheese
– Cherry tomatoes
– Green and red pepper
– Mushrooms
– Eggplant
– Onion
Preheat the oven to 180 degrees. Roast the sweet potato without making it too crumbly (to make it easier to handle the dough). I made it in the microwave with the lekué, I cut the sweet potato in half and programmed it for 7 minutes at maximum power.
Mix all the base ingredients and spread the dough on greaseproof paper. Place on the oven rack with heat from above and below for 5 minutes at 180 degrees.
Flip the base and bake for another 5 minutes. Place the toppings and bake for 15 more minutes at 160 degrees.
6
Tuna-based pizza
realfooding
Tuna-based pizza
for the base :
– 1 tuna loin
– 1 egg
– Oregano, onion and garlic powder
– A pinch of salt
Toppings :
– Homemade roasted pepper sauce
– 1/4 sliced zucchini
– 2 Mushrooms
– 1 chopped dried tomato
– Some arugula leaves
– 1 tablespoon pine nuts
– Cheese to taste
– Nutritional yeast (optional)
Blend all the base ingredients with a blender until you obtain a thick textured dough. We spread the dough on a tray with baking paper, giving it the shape we want.
We bake at 180°C for approximately 10 minutes. We turn it over, add the toppings we want, and bake it until ready for about 5 more minutes.
7
Pizza with chickpeas and corn base.
@ann.eatsgreen
Chickpea and corn based pizza
– 100 grams of cooked chickpeas
– 20 grams of corn flour
– 2 teaspoons of wheat gluten (you can omit and use more flour)
– Salt
– Garlic powder
– Oregano
– Water by eye to beat
As simple as mixing all the ingredients until you have a thick but lump-free paste, let it rest for 10 minutes and spread it on lightly greased baking paper (don’t make it too thin or it will break).
We put it in the oven at 180°C for about 10-15 minutes. We turn it over and cook it for another 5 minutes. And we cover with toppings of your choice: tomato sauce, peppers, mushrooms, barbecue textured soy with paprika, vegan cheese sauce, oregano and nutritional yeast.
8
Oat-based pizza.
@leckerandhealthy
Oat-based pizza
– 300 grams of oat flour
– 2 teaspoons baking powder
– 15 grams of EVOO
– 180 grams of warm water
– A pinch of salt
– 150 grams of crushed tomato
– Vegetables: mushrooms, onion and zucchini
– Basil
– Cheese to taste
We start by mixing the dough ingredients. To do this, add the oat flour, yeast, EVOO, water, salt and, optionally, a pinch of basil to a bowl.
We knead, make a ball, and with the help of a rolling pin we flatten the pizza base giving it a circular shape.
Prick carefully with a fork, and bake it for 5 minutes at 200ºC. Add the tomato, the sliced vegetables, a touch of basil and the cheese on top, and bake for 15 more minutes until the edges are golden brown and the cheese melts.
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