Pizza's magic is undeniable, but sometimes it comes with the cons of being high-carb. For those who want to enjoy this Italian classic but without the worries of compromising on their diet, this chickpea pizza crust recipe is the perfect healthy alternative. Despite the slight difference in crust texture, it still delivers absolute wonders in the flavor department. Give it a try and add yet another healthy, scrumptious dish to your arsenal.
Is Chickpea Pizza Crust Healthy?
Yes, made with a range of wholesome ingredients, our chickpea pizza crust is a healthy menu item.
First, thanks to the chickpeas, it is packed with quality plant-based protein. Specifically, with 19 g of protein for one serving, it meets around 40% of the daily recommended intake—an impressive number for a vegetable-based meal.
On top of that, chickpeas contain many vital vitamins and minerals, such as B vitamins, iron, calcium, and potassium. These nutrients are beneficial for bone health, and heart health, as well as the prevention of high blood pressure and other chronic diseases.
Moreover, for each serving, there are 461 calories, 7.5 g saturated fats, and less than 600 mg sodium. These amounts were carefully estimated to align with the 2020 – 2025 Dietary Guidelines for Americans, making this pizza a healthy alternative to ones that are normally loaded with carbs and fat.
Ingredients You Will Need
For the Crust
- Chickpeas: We go with canned chickpeas for quicker prep and cook. Plus, for grinding or mashing, the taste and texture of canned chickpeas don’t differ much from the raw ones.
- Flour: We use enriched all-purpose flour. This helps to bind everything together and keep the crust perfectly dense but still tender.
- Salt: A pinch of salt to taste.
- Pepper: Ground black pepper adds a slight pungency to our crust.
- Olive oil: We use cold-pressed extra virgin olive oil.
For the Toppings
- Tomato sauce: For a healthier option, we use homemade tomato sauce. It’s quick and easy to make with a wonderfully vibrant taste. Feel free to opt for the canned variety if you want.
- Bell peppers: We opt for red bell peppers for a mildly sweet flavor.
- Red onion: Slices of red onion add a pungent kick to our toppings.
- Arugula: Peppery arugula adds a spicy kick to our chickpea pizza crust.
- Basil: This aromatic herb is a classic choice for pizza and marinara dishes in general thanks to its fragrant tones.
- Cheese: We add both mozzarella and cheddar cheese for a tangy bite. Plus, when melted, they make a golden, stretchy exterior that's utterly appealing.
How to Store and Reheat
You can keep the chickpea pizza crust in an airtight container in the fridge for around 2 to 3 days. For reheating, simply microwave at high heat for 2 minutes or bake it in a preheated oven for about 5 minutes.
What to Serve with Chickpea Pizza Crust
We adore this pizza as it is, but with a fresh, light salad on the side, it makes for an incredibly well-rounded and satisfying meal. Here are a few that we recommend:
- Chef Salad Recipe
- Burrata Salad Recipe
- Vegan Salad Recipe
- Watercress Salad Recipe
- Orange Salad Recipe
Chickpea Pizza Crust
This chickpea pizza crust makes a delicious plant-based meal for a tasty twist on your dining table. It features a delish veggie-and-cheese topping on top of a buttery chickpea crust with crispy golden edges - a wonder both on the eyes and the palate.
- cook TIME 40 mins
- prep TIME 5 mins
- total TIME 45 mins
- COURSE Main Dish
- CUISINE American
- SERVINGS
4
servings
- CALORIES 461 kcal
INGREDIENTS
24 oz canned chickpeas
1/2 cup all-purpose flour
0.5 oz red onion
3 oz arugula
1 oz red bell pepper (sliced)
1/2 tsp garlic powder
2 oz cheddar cheese
3 oz mozzarella cheese
1/2 cup homemade tomato sauce
3 tbsp olive oil
1/2 tsp ground black pepper
0.5 oz basil
1/4 tsp salt
INSTRUCTIONS
Preparations:
1
Slice the pepper: Cut away the top and bottom of the bell pepper, and slice it open. Hold the knife horizontal to the cutting board and carefully slice away the white part as well as the seeds. Cut the rectangular piece of pepper into thin strips.
2
Slice the onion: Half the onion lengthwise and slice off the root and head. Grip the half by the side and make 1/8" slices across the half.
Cook:
1
Blend the chickpeas, flour, salt, pepper, and olive oil: Add 24 oz canned chickpeas, 1/2 cup all-purpose flour, 3 tbsp olive oil, 1/4 tsp salt, 1/2 tsp garlic powder and 1/2 tsp ground black pepper to a blender/ food processor. Blend until smooth.
2
Shape the chickpea dough into a thin disk on a parchment-lined baking sheet.
3
Bake the crust: Bake it at 400 °F for 30 minutes.
4
Add the toppings: Remove the crust from the oven and add on top 1/2 cup homemade tomato sauce, 3 oz mozzarella cheese, 2 oz cheddar cheese, 1 oz red bell pepper, 0.5 oz basil, and 0.5 oz red onion.
5
Continue to bake at 425 °F for 7 minutes.
6
Garnish and serve: Remove the chickpea pizza crust from the oven, add some arugula on top, then serve.
NUTRITION
Nutrition Facts
Chickpea Pizza Crust
Amount Per Serving (1 serving)
Calories 461Calories from Fat 229
% Daily Value*
Fat 25.4g
39%
Saturated Fat
7.5g
47%
Trans Fat
0.2g
Polyunsaturated Fat
1.9g
Monounsaturated Fat
11.8g
Cholesterol 31mg
10%
Sodium 510.6mg
22%
Potassium 436.2mg
12%
Carbohydrate 41.8g
14%
Fiber
7.3g
30%
Sugar
6.7g
7%
Protein 19g
38%
Vitamin A 1058.8IU
21%
Vitamin C 13.1mg
16%
Calcium 292.6mg
29%
Iron 3mg
17%
* Percent Daily Values are based on a 2000 calorie diet.
