Vegan Pizza Creations You Can Enjoy All Day Long!
By Nancy Berkoff, RD, EDD
Piizzaa... Try saying it without a smile! It's an international treat available almost anywhere in the world and accepted by just about any age group. Several years ago, this author had the opportunity to help coordinate the meals being offered to an international gathering of Tibetan monks and nuns. Their most requested food? Pizza!
The definition of pizza has certainly expanded with its popularity. It seems that the basic pizza components are accepted as a crust, a sauce, and toppings. After that, the sky is the limit! In my travels I have had vegan bánh mì pizza in Vietnam, pineapple and lemongrass pizza with coconut milk sauce in Thailand, roasted seaweed pizza with a coarse meal crust (mixed whole grains, indigenous to the area) in northern Norway, a fermented tofu and olive pizza in Beijing (an acquired taste, to be sure), an oatmeal-crust dessert pizza in Ireland, roasted tomato and squash pizza in Turkey, pickled vegetable (cucumber, carrots, onion, and garlic) pizza with a bulgur wheat crust in Kiev, and a pickled vegetable (daikon and squash) with soba (buckwheat) crust in Japan, to name a few!
Pizza for breakfast can be sweet or savory. For a savory breakfast pizza, use a chickpea flour or wheat flour crust topped with mashed firm tofu tossed with soy sauce, scrambled silken tofu mixed with chopped fresh or sun-dried tomatoes, or silken tofu tossed with salsa. For a sweet breakfast or dessert pizza, try an oatmeal or flour crust baked with chopped pineapple, dried fruit, and granola tossed with a small amount of vegan yogurt or sweetened silken tofu. Tahini (sesame paste), fruit compote (dried fruit, stewed with ginger, cinnamon, and orange juice), chopped dried fruit, and shredded coconut add flavor and texture to a sweet pizza.
For lunch or dinner, try a Provençale-influenced pizza using a chickpea flour crust and including black olives, rosemary, and oregano in the toppings. A deli pizza could include a rye flour crust with caraway seeds topped with thinly sliced potatoes, sauerkraut, and, yes, a scattering of dill pickles.
Toppings for your beyond the traditional pizza could include shredded greens (either wilted in a sauté pan and added to a baked crust or baked in the oven along with the crust), drained and chopped artichoke hearts, hummus, sliced yellow squash, or even macaroni and cheese! To make a fast vegan mac and cheese, soak cashews or soy nuts for 30 minutes, drain, and process with water or vegetable broth and some shredded vegan cheese in a food processor until smooth. Cook pasta elbows or shells, drain, and toss with the vegan cheese sauce. Top an unbaked pizza crust with the mac and cheese, add chopped tomatoes or tomato sauce, and bake.
My students have shown me how to make a pizza "all in one." They take a slice of prepared pizza; top it with green salad, mac and cheese, a three-bean salad, or sliced pineapples and bananas; and fold it to create a pizza sandwich-roll. This takes fine motor skills, but it has an appetizing outcome! Another student option is the "pizza salad bowl." Students create a green salad with a base of tossed greens, add lots of crunchy veggies, and then shred a slice of pizza over the salad. Who needs croutons? This pizza bowl is actually very portable, and a good way to use leftovers. Another interesting creation was a pizza salad bowl with fresh spinach, layered with giardiniera (an Italian relish)-marinated, pickled vegetables used for antipasto (usually celery, olives, carrots, peppers, and cauliflower), chopped pineapple, raisins, and pizza-croutons. It's colorful and an interesting combination of textures and flavors.
If you are preparing your own pizza crust, you can create some individual pizzas empanada style. Prepare pizza dough, cut into small circles (approximately four inches wide), top the dough with chopped fillings, and then fold, crimp, and bake. If you like, you can mix some of the filling, finely minced, into the pizza dough to provide flavor inside and out. Your filling can be whatever you would use to top your pizza, as long as it is fairly dry. If you wanted to use tomatoes, you could use chopped sun-dried tomatoes or freshly chopped tomatoes that have been deseeded and patted dry.
There are many vegan frozen and refrigerated pizza crusts, and you can also use frozen or refrigerated phyllo dough. And, of course, there are always bagels waiting to be transformed into a pizza! If you have the time, experiment with both yeast and no-yeast crusts, using different flours. Whole wheat flour can be mixed with a small amount of almond flour to create a hearty crust; it will be heavier than traditional pizza crust, with more 'chew.' Buckwheat flour can also provide a denser crust. Rice flour and coconut flour may be combined for a lighter crust. This combination has great flavor but will require attention so it does not burn. It may not brown. Most pizza crust can be refrigerated, baked or not baked, for approximately two days, and frozen for a bit longer. Be certain to wrap securely so no off-flavors are acquired, and so that the crust/dough remains moist.
Cauliflower for Pizza: Top or Bottom
(Topping for two 9-inch pizzas or crust for one 9-inch pizza; one 9-inch pizza serves 4)
This recipe can be used to top a pizza or to create a gluten-free pizza crust.
1 large cauliflower head, destemmed and chopped into fine pieces (approximately 4 cups after chopping)
Water to cover cauliflower florets
2 teaspoons minced garlic
2 Tablespoons nutritional yeast
2 teaspoons onion powder
1 teaspoon white pepper
Vegetable oil spray (if using as pizza crust)
Place cauliflower in a large pot and fill with just enough water to cover the florets. Bring water to a fast boil, lower heat, cover, and allow to cook until tender, approximately 5 minutes. Drain well. Place cooked cauliflower in a large bowl and mash by hand or with a hand-held electric mixer. Mix in remaining ingredients and continue to process until very smooth.
As a Pizza Topping
Top unbaked pre-made crust with a thick layer of cauliflower mixture and then toppings of your choice, such as chopped sun-dried tomatoes or sliced olives, sliced mushrooms, peppers or chilies, and onions. Bake at 400 degrees until crust is baked and toppings are hot. (Time will vary depending on toppings used.)
As a Pizza Crust
Preheat oven to 425 degrees. Firmly and evenly pack an approximately 1-inch layer of cauliflower mixture into a pizza pan or the bottom of a small cookie sheet. Spray top of cauliflower lightly with vegetable oil spray and bake without toppings for approximately 5 minutes until firm. Place toppings on cauliflower crust, return to oven, and bake until toppings are hot. (Time will vary depending on toppings used.)
| Total calories per 1/4 pizza: 47 | Fat: <1 gram |
| Carbohydrates: 8 grams | Protein: 5 grams |
| Sodium: 32 milligrams | Fiber: 4 grams |
White Pizza Sauce
(Makes 1 1/2 cups, a liberal amount for one 9-inch pizza)
This recipe may be prepared ahead of time and refrigerated for up to two days. Leftover sauce works well with macaroni and cheese, with pasta, or to top steamed or roasted vegetables.
1 cup raw cashews (soaked in water for at least 20 minutes and drained)
3/4 cup cold water
1 Tablespoon fresh lemon juice
2 Tablespoons minced fresh garlic
2 Tablespoons nutritional yeast (optional)
1/4 teaspoon powdered ginger
1 teaspoon white pepper
Place all ingredients in a food processor and blend until smooth. If you would like a raw sauce, you may use it without cooking. If you would like a cooked sauce, place processed sauce in a small pot and heat over medium heat, stirring constantly, for a few minutes or until warm.
| Total calories per 6 TB serving: 177 | Fat: 13 grams |
| Carbohydrates: 11 grams | Protein: 5 grams |
| Sodium: 1 milligram | Fiber: 1 gram |
Chickpea Flour Crust
(Makes one 9-inch crust; serves 4)
This recipe is based on a traditional Provençale recipe for a socca (chickpea flour crêpe). Chickpea flour gives Provençale flavor to pizza. Top with fresh basil, sliced tomatoes, and vegan shredded cheese, as well as leftover cooked eggplant for a South-of-France pizza experience.
1 cup chickpea flour
1 cup cold water
4 Tablespoons olive oil, divided
2 teaspoons minced garlic
1/4 teaspoon salt
Preheat oven to 425 degrees. In a bowl, whisk together the chickpea flour, water, 2 Tablespoons oil, garlic, and salt. Cover and set aside for at least 45 minutes. (This mixture can be prepared the night before and stored in the refrigerator.)
Turn on a broiler with a rack positioned 8 inches from the heat. Place a 10-inch oven-proof skillet (no plastic or rubber handles!) in the oven to preheat. If you don't have an oven-proof skillet, you may improvise with a large, heat-proof plate placed on a baking sheet or create a square pizza crust on a baking sheet that fits into your broiler. Carefully remove the heated pan from the broiler, spread the chickpea batter in an even layer, and return to the broiler. Allow to cook for approximately 3 minutes or until crust is firm.
Remove the crust from the broiler, spread the remaining 2 Tablespoons of olive oil evenly around the crust, add toppings, and place in the oven, baking for approximately 8 minutes, until toppings are heated.
| Total calories per 1/4 crust: 210 | Fat: 15 grams |
| Carbohydrates: 14 grams | Protein: 5 grams |
| Sodium: 161 milligrams | Fiber: 3 grams |
No-Yeast Pizza Dough
(Makes one 9-inch crust; serves 4)
When we don't have time to wait for the rise, a no-yeast' dough is great to use! This recipe does not have quite the chew of a yeast crust but does have crispness.
2 1/2 cups flour
1 Tablespoon baking powder
1 teaspoon salt
1 Tablespoon vegetable oil
1 cup cold water
Additional flour for cutting board
Preheat oven to 400 degrees. In a medium-sized bowl, combine flour, baking powder, and salt. Add oil and mix to combine. Slowly add water until the mixture can be held together in a soft, non-sticky ball.
Sprinkle a small amount of flour onto a large cutting board. Knead the dough to ensure all ingredients are evenly distributed. Place the dough in the center of a 9-inch pizza pan, an oven-proof flat dish, or a small baking sheet. Work with the dough to create an even layer. You have the choice to bake until done, approximately 15 minutes, and then top the crust, or you can place toppings on the unbaked crust and then bake until crust is golden and toppings are hot, approximately 20 minutes.
| Total calories per 1/4 crust: 317 | Fat: 4 grams |
| Carbohydrates: 60 grams | Protein: 8 grams |
| Sodium: 863 milligrams | Fiber: 2 grams |
Speed-Scratch Pizza
(Makes one 9-inch pizza)
Personalize this pizza without spending too much time in the kitchen! We have found vegan pizza crust at Sprouts, Trader Joe's, Walmart, and Wild Oats.
1 unbaked pizza crust (thawed, if using a frozen crust)
Vegetable oil spray
1/2 cup chopped red and green bell peppers
1/2 cup chopped sweet onions
1/2 cup chopped fresh or drained canned mushrooms
1 teaspoon dried oregano
1/2 cup tomato paste
1 1/2 cups canned tomato sauce
1/2 cup Vegan Parmesan (recipe follows)
Preheat oven to 400 degrees. Spread pizza crust on a pizza pan or non-stick baking sheet. Set aside.
Spray skillet with oil. Lightly sauté peppers, onions, and mushrooms tossed with oregano until slightly soft. Set aside.
In a small pot or a microwave dish, combine tomato paste and sauce and heat approximately 2 minutes or until bubbly.
Spread sauce on pizza crust and top with veggies and Vegan Parmesan. Place in oven and bake for approximately 10 minutes or until crust is golden.
| Total calories per 1/4 pizza: 437 | Fat: 8 grams |
| Carbohydrates: 76 grams | Protein: 13 grams |
| Sodium: 477 milligrams | Fiber: 6 grams |
Vegan Parmesan
(Makes approximately 1 cup)
3/4 cup raw cashews
1/2 teaspoon low-sodium soy sauce
3 Tablespoons nutritional yeast
1/4 teaspoon lemon juice
Place all ingredients in a food processor canister and process until very finely ground. Store, tightly covered, in the refrigerator for up to one week.
| Total calories per 2 TB serving: 79 | Fat: 5 grams |
| Carbohydrates: 5 grams | Protein: 4 grams |
| Sodium: 12 milligrams | Fiber: 1 gram |
Oatmeal Crust
(Makes one 9-inch crust)
1 1/2 cups oat flour (see Note below)
2 teaspoons organic granulated sugar or brown sugar
1/2 teaspoon salt
1/4 cup vegetable oil
1/2 cup cold water, as needed
Preheat oven to 375 degrees.
In a large bowl, mix together dry ingredients, then mix in oil, to coat. Slowly add water until you have a thick dough. Roll into a ball, wrap in plastic, and refrigerate for 30 minutes. Remove from refrigerator, place dough ball into the center of a 9-inch pie plate or pizza pan, and mash' into an even layer.
Bake oat crust for 10 minutes or until dry, and then add toppings. (For example, bake your oat crust, allow to cool slightly, and then top with chopped pineapple, nuts, shredded coconut, dried fruit, and/or fresh berries.) Or you can add your toppings to the unbaked oat crust, and then bake the crust and toppings together. (For example, top your unbaked oat crust with chocolate or carob chips, shredded coconut, and thinly sliced bananas or peaches, and bake until crust is dry and chips are melted.)
Note: If oat flour is not available, you can grind the oats of your choice in a food processor.
| Total calories per 1/4 crust: 267 | Fat: 17 grams |
| Carbohydrates: 26 grams | Protein: 5 grams |
| Sodium: 295 milligrams | Fiber: 3 grams |
Hazelnut and Chocolate Pizza
(Makes one 12-inch dessert pizzas)
After tasting this dessert pizza, people may be asking for a birthday pizza rather than a cake!
Topping
1 cup plus 5 Tablespoons hazelnuts
1/3 cup agave nectar, maple syrup, or liquid sweetener of your choice
1/3 cup water
4 teaspoons unsweetened cocoa
2/3 teaspoon vanilla extract
2/3 cup fresh berries for garnish (optional)
Preheat oven to 375 degrees.
Spread nuts on non-stick baking pan and roast for 10 minutes. Remove from oven and allow to cool. If subbing fruit for nuts (see note), skip this step. Place nuts (or fruit) in a food processor canister, and process with sweetener, water, cocoa, and vanilla until smooth like nut butter. Place in a bowl and set aside.
Note: If you would like to prepare this pizza nut-free, eliminate the almonds from the crust, and include an additional 3/4 cup oats. Remove the hazelnuts from the topping, and include 1 cup dates, 3/4 cup raisins, and 2 teaspoons toasted sesame seeds.
Crust
1 1/2 cups almonds
1 cup old fashioned oats (not instant or steel-cut)
1/2 cup rice flour
1/2 cup buckwheat flour
3 Tablespoons ground flaxseed
1/2 teaspoon salt
1 cup water
4 Tablespoons vegetable oil
Vegetable oil spray
Place all the dry ingredients in a food processor canister. Process until well combined. Add water and oil and process again, until the ingredients are able to form a soft ball.
Spray a pizza pan, oven-proof plate, or small baking dish with vegetable oil. Evenly distribute dough on the pan. Place in oven and bake for 5 minutes (so crust is dry enough to avoid having toppings sink in). Remove from oven, spread on 2/3 of the topping, and serve warm, or place in refrigerator and serve cold. Top with berries just before serving, if desired.
| Total calories per 1/6 pizza: 386 | Fat: 25 grams |
| Carbohydrates: 35 grams | Protein: 10 grams |
| Sodium: 99 milligrams | Fiber: 7 grams |
Nancy is The Vegetarian Resource Group's Foodservice Advisor. She's a chef and dietitian living in California.
