Chickpea Crust with Creamy Carrot Cauliflower Sauce
Packed with protein and veggies, this will be one of the healthiest pizzas you’ll ever have. The sauce is a carrot, cauliflower, and tomato sauce– a great way to add more veggies to the pizza without even knowing it! The chickpea crust is savory and satisfying. It’s not chewy like other pizza crusts; you know, like when your teeth have to work so hard to rip through the crust. This crust is thick and flaky; definitely more like a pastry crust.
Beans are an excellent source of protein and fiber; they may also add more years to your life! Dr. Greger at NutritionFacts.org states that they “…may be the single most important dietary predictor of a long lifespan.” Yet hardly any Americans eat the single recommended serving of beans each day; research suggests, this could be as high as 96% of the US population not eating enough beans.
Beans are often the staring role in my meals. I have been adding them to smoothies, eat them as noodles, and add them to just about everything. It’s my preferred source of protein. Now, I can even eat them with pizza!
- 1/3 cup unsweetened applesauce
- 2/3 cup water
- 3 cups chickpea flour
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1 teaspoon sweet dried basil
- 1/2 teaspoon dried oregano
- 1-2 Tablespoons nutritional yeast
- 1 small head of cauliflower
- 1- 2 cups of chopped carrots
- 1 large tomato
- 1 can of no salt added tomato paste
- 1- 15 oz can of white beans
- 1/2 Tablespoon garlic powder
- 1/2 teaspoon dried oregano
- 1 Tablespoon dried basil
- 1 teaspoon white miso paste (optional, for saltiness)
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- Black pepper (to taste)
- Crushed red pepper (to taste)
- 1/2-1 cup water (as needed for thinning)
- 1-2 cup chopped greens (e.g. kale, spinach, arugula)
- 1 large tomato (sliced thin)
- 1/2 medium zucchini (sliced thin)
- 1/2 red bell pepper (diced)
- 1/2 onion (diced)
- crushed red pepper flakes (optional, to taste)
- nutritional yeast (optional, to taste)
- Preheat the oven to 350F. In a small bowl, combine the applesauce with the water. In another bowl, combine the chickpea flour with all the spice. Then combine the wet mixture with the dry mixture until well combined. The dough will be a bit thinner than most pizza crust dough.
- Lay parchment paper on a baking sheet. Spread out the dough using a spoon or a spatula and make a square, oval, or circle shape. Bake the crust for 10-15 minutes and then remove from the oven.
- While the pizza crust is baking, wash all the veggies. Add the carrots, cauliflower, and tomato to a baking sheet and roast for 20-30 minutes (option to steam the veggies instead).
- Once the veggies are soft, add them to a blender or food processor. Drain and rinse the beans. Add the beans, tomato paste, garlic, oregano, basil, black pepper, onion powder, paprika, and crushed red pepper to the blender/ food processor. Add 1/2 water and add more as needed until reaches desired consistency. Blend until smooth.
- Wash and chop/ dice the veggie toppings. Spread the sauce onto the pizza crust and then add the toppings. Sprinkle with additional crushed red pepper and nutritional yeast, if desired. Bake the pizza for an additional 15-20 minutes.
- Serve with a leafy green side salad and enjoy!
- Serves 6-8 people