Mediterranean Pizza with Whole Wheat Crust

Vegetarian
Health score
19%
Mediterranean Pizza with Whole Wheat Crust
38 min.
8
179kcal

Suggestions

Embark on a delightful culinary journey to the Mediterranean with this exquisite vegetarian pizza, boasting a wholesome whole wheat crust that adds a touch of nutrition and a subtle, nutty flavor. Perfect for gatherings, this recipe serves up to eight people and can be ready in just 38 minutes. Each slice is a harmonious blend of flavors, with an emphasis on vibrant, fresh ingredients that are both light and satisfying.

Begin with a base of tender artichoke hearts, complemented by the zesty freshness of basil and sun-dried tomatoes. The pizza is then adorned with a medley of colorful toppings, including thinly sliced plum tomatoes, sweet red onions, and tender zucchini, all sautéed to perfection with garlic and a hint of olive oil. The cheese selection is a masterstroke, featuring a blend of part-skim mozzarella and provolone, and a crumble of feta with basil, adding depth and richness.

The whole wheat crust, enriched with a hint of cornmeal for a delightful crunch, is both nutritious and flavorful, setting the stage for this pizza's symphony of tastes. The recipe is versatile, fitting seamlessly into various meal slots as an appetizer, antipasti, snack, or starter.

With a caloric breakdown that balances protein, fat, and carbs, this Mediterranean Pizza is not only a feast for the senses but also a mindful choice for health-conscious diners. Whether you're a seasoned cook or a budding enthusiast, this recipe promises a memorable, authentic Mediterranean experience that's sure to impress.

Ingredients

  • 14 ounce artichoke hearts drained quartered canned
  • 0.3 teaspoon pepper black
  • teaspoons cornmeal 
  • 1.5 teaspoons yeast dry
  • 0.5 cup sun-dried olives with basil and sun-dried tomatoes crumbled
  • cup flour all-purpose
  • tablespoons basil fresh divided chopped
  • tablespoons basil fresh divided chopped
  •  garlic clove minced
  • tablespoons honey 
  • tablespoon olive oil 
  • teaspoon olive oil 
  • tablespoons oregano fresh divided chopped
  • ounces part-skim mozzarella cheese 
  •  plum tomatoes thinly sliced
  • 0.5 cup onion red chopped
  • 0.8 teaspoon salt divided
  • 0.3 cup water cold
  • tablespoons water (100° to 110°)
  • 0.3 cup flour whole wheat
  • small zucchini thinly sliced

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • knife
  • pizza pan
  • measuring cup

Directions

  1. Combine first 3 ingredients in a large bowl; let stand 5 minutes. Stir in 1 tablespoon oil. Lightly spoon flours into dry measuring cups; level with a knife. Stir flours and 1/2 teaspoon salt into yeast mixture. Gradually add 1/3 cup cold water, stirring until dough forms a ball.
  2. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 2 minutes).
  3. Roll dough into a 9-inch circle on a lightly floured surface.
  4. Place dough on a 12-inch pizza pan coated with cooking spray and sprinkled with cornmeal.
  5. Cover and let rise in a warm place (85), free from drafts, 1 hour or until doubled in size.
  6. Place tomato slices on paper towels; let stand 5 minutes.
  7. Preheat oven to 40
  8. Heat 1 teaspoon oil in a large nonstick skillet.
  9. Add onion, zucchini, and garlic; saut 4 minutes or until tender.
  10. Add artichokes and 1 1/2 tablespoons each of basil and oregano; saut 30 seconds.
  11. Drain. Stir in 1/4 teaspoon salt and pepper. Set aside.
  12. Crimp edges of dough with fingers to form a rim; coat with cooking spray.
  13. Bake at 400 for 9 to 10 minutes or until lightly browned.
  14. Sprinkle crust with 1/2 cup cheese blend. Top with vegetable mixture.
  15. Sprinkle with 1/4 cup cheese blend.
  16. Place tomato slices on top of cheese.
  17. Sprinkle with feta cheese and remaining basil and oregano.
  18. Bake an additional 6 to 7 minutes or until crust is golden.
  19. Serve immediately.

Nutrition Facts

Calories179kcal
Protein15.08%
Fat22.53%
Carbs62.39%

Properties

Glycemic Index
64.1
Glycemic Load
12.5
Inflammation Score
-8
Nutrition Score
10.122608701172%

Flavonoids

Naringenin
0.05mg
Isorhamnetin
0.5mg
Kaempferol
0.08mg
Myricetin
0.04mg
Quercetin
2.2mg

Nutrients percent of daily need

Calories:179.32kcal
8.97%
Fat:4.61g
7.09%
Saturated Fat:1.51g
9.42%
Carbohydrates:28.71g
9.57%
Net Carbohydrates:25.06g
9.11%
Sugar:8.53g
9.48%
Cholesterol:6.8mg
2.27%
Sodium:478.59mg
20.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.94g
13.89%
Manganese:0.55mg
27.58%
Vitamin B1:0.27mg
17.67%
Vitamin K:17.94µg
17.08%
Folate:60.1µg
15.03%
Fiber:3.65g
14.61%
Selenium:10µg
14.28%
Calcium:125.56mg
12.56%
Phosphorus:124.18mg
12.42%
Iron:2.19mg
12.18%
Vitamin B2:0.2mg
11.89%
Vitamin B3:2.2mg
10.99%
Potassium:382.06mg
10.92%
Vitamin C:7.84mg
9.51%
Copper:0.18mg
8.98%
Magnesium:34.46mg
8.61%
Vitamin B6:0.14mg
7.05%
Zinc:0.85mg
5.66%
Vitamin A:280.31IU
5.61%
Vitamin E:0.68mg
4.51%
Vitamin B5:0.4mg
4.01%
Vitamin B12:0.09µg
1.46%
Source:My Recipes