Recipe: Rainbow Veggie Pizza With Chickpea-Cauliflower Crust

Pizza that tastes delicious, but without the grease, high-carb content and heavy sodium? It’s totally possible! With its protein, vitamins, minerals, fiber and phytonutrients, this pizza runs circles around the everyday variety. You’ll love the fantastic, gluten-free crust, topped with veggies, Parmesan and Italian herb toppings. Make it for dinner tonight and convert your pizza-loving family and friends to a new favorite.

Ingredients

• 1/4 head of cauliflower, cut into florets
• 3/4 cup chickpea flour
• 1/4 teaspoon kosher salt
• 2 tablespoons extra-virgin olive oil
• 1/2 zucchini, thinly sliced into rounds
• 1/2 red bell pepper, thinly sliced into rounds
• 1/2 yellow bell pepper, thinly sliced into rounds
• 2 tablespoons grated Parmesan
• 1 tablespoon fresh oregano or 1/4 teaspoon dried oregano
• 1/8 teaspoon crushed red pepper flakes

Directions

1. In a food processor, pulse the cauliflower until very finely chopped. Measure 1/2 cup and put into a medium bowl.
2. Add the chickpea flour and salt. Stir in 3/4 cup of water and let stand for 20 minutes.
3. Heat the oven to 450 F. In a 9- or 10-inch ovenproof skillet, heat 1 tablespoon of the oil over medium-high heat.
4. Pour in the batter and let cook until the underside is golden brown, 3 to 4 minutes. Flip the crust and remove from the heat.
5. Top with the zucchini, red bell pepper and yellow bell pepper, drizzle with the remaining 1 tablespoon oil and sprinkle with the Parmesan.
6. Bake until the vegetables are tender, 12 to 15 minutes. Sprinkle with the oregano and red pepper flakes, slice and serve.

Ingredient health benefits

• Cauliflower. A cruciferous vegetable, cauliflower is high in vitamin C (just one cup provides 50 milligrams (mg) of your daily recommended 75 to 90 mg). Vitamin K and vitamin B9 (folate) support your bones and help your body create new, healthy cells. And we can’t forget about the gut-friendly fiber!
• Chickpeas. Let’s start with the best part! Chickpea (or garbanzo bean) benefits are available for your body to absorb no matter what form they take, so even chickpea flour has everything you could want from this little legume. That means your stomach will love the high fiber content to help keep constipation at bay. Chickpeas are also a vegan-friendly complete protein, and minerals such as calcium and magnesium help ensure strong bones and teeth.
• Extra virgin olive oil. This popular culinary oil is loaded with unsaturated fats that help protect your heart from damage and disease. There are also fat-soluble vitamins such as vitamin D, which helps your bones absorb calcium to keep them in top shape. And what’s more, extra virgin olive oil (EVOO) has polyphenols and other antioxidants that help lower inflammation and your risk of chronic diseases.
• Zucchini. Or courgettes — no matter what you call it, this green machine has vitamins B6 (pyridoxine), B2 (riboflavin) and B9. They belong to an essential group called B vitamins, which help your body generate new cells and turn food into usable energy. And that’s not all! Vitamin B6, vitamin C and manganese work as a tremendous trio to boost your immunity, and when iron joins the party, these nutrients can help prevent anemia. Zucchini is also an unexpected source of carotenoids, natural compounds that preserve your vision.
• Red bell pepper. There’s nothing quite like the satisfyingly crisp texture, but that’s not the only perk a pepper provides. Red bell peppers have the antioxidants vitamin C, vitamin A, vitamin B6 and vitamin E for supple skin, sharp eyes and a thriving immune system. Naturally occurring pigments called anthocyanins help suppress unnecessary inflammation and may promote a happy brain.
• Cheese. The moon may not be made of it, but in moderation, cheese’s health benefits can seem otherworldly. Calcium, casein and whey help maintain your muscles and build your bones, while vitamin B12 helps your body make new red blood cells. Cheese is also a meat-free way to get some head-to-toe healthy omega-3s. And last but not least, the minerals zinc and selenium support the healing process and help regulate your hormones.

Nutrition information (per serving)

Makes 2 servings

Calories: 340
Total fat: 18.5 g
Saturated fat: 3.5 g
Protein: 13.8 g
Carbohydrate: 32.4 g
Dietary fiber: 7.3 g
Sugar: 8.3 g
Added sugar: 0 g
Cholesterol: 5 mg
Sodium: 356.5 mg

— Recipe developed by Sara Quessenberry for Cleveland Clinic Wellness.