This Vegan Red Lentil Pizza is a delicious and nutrient-packed twist on traditional pizza, making it a perfect option for anyone looking to enjoy a healthy, plant-based meal. The crust is made from red lentils, which not only offer a rich source of plant-based protein but also create a chewy and flavorful base thatโs naturally gluten-free. Topped with a vibrant mix of vegetables like eggplant, onions, broccoli, and cherry tomatoes, this pizza is both satisfying and packed with nutrition.
The pizza is crowned with a creamy, dairy-free cheese sauce made from coconut milk and nutritional yeast, which provides a cheesy flavor while keeping the pizza vegan. With its colorful and fresh toppings, this pizza makes for a nutritious meal that will appeal to both vegans and non-vegans alike. Itโs also a great way to enjoy pizza without the usual heavy carbs, thanks to the red lentil crust.
Full Recipe:
Ingredients
For the Pizza Crust:
- Red lentils โ 150 g (5.3 oz, ยพ cup)
- Psyllium husk or flaxseed โ 1 tsp
- Oil โ 1 tbsp
- Water โ 120 ml (4 oz, ยฝ cup)
- Dried herbs โ 1 tsp (oregano, basil, or a mix)
- Garlic powder โ ยฝ tsp
- Salt โ to taste
For the Pizza Toppings:
- Tomato sauce โ as needed (for spreading on the base)
- Eggplant โ ยฝ cup, thinly sliced
- Onion โ ยผ cup, sliced
- Broccoli florets โ ยผ cup
- Cherry tomatoes โ ยฝ cup, halved
- Olive oil โ 1 tbsp (for drizzling over the vegetables)
- Salt โ to taste
For the Vegan Cheese Sauce:
- Coconut milk โ 180 ml (6 oz, ยพ cup)
- Nutritional yeast โ 3 tbsp
- Starch โ 2 tbsp (cornstarch or arrowroot)
- Onion powder โ ยฝ tsp
- Garlic powder โ ยผ tsp
- Smoked paprika โ a pinch
- Salt โ to taste
Step-by-Step Instructions
1. Prepare the Red Lentil Pizza Crust:
- Start by rinsing the 150 g (ยพ cup) of red lentils under cold water. Then, place the lentils in a bowl and cover them with enough water to submerge completely. Let the lentils soak for 30 minutes to 1 hour until they soften.
- After soaking, drain the lentils and transfer them to a food processor. Add the 1 tsp of psyllium husk (or flaxseed), 1 tbsp of oil, 120 ml (ยฝ cup) of water, 1 tsp of dried herbs, ยฝ tsp of garlic powder, and a pinch of salt.
- Blend the mixture until it forms a smooth batter, similar to a pancake batter consistency.
2. Cook the Pizza Crust:
- Preheat your oven to 180ยฐC (350ยฐF).
- Line a baking sheet with parchment paper and lightly grease it. Pour the lentil batter onto the sheet and spread it out with a spatula to form a round or rectangular pizza crust, approximately ยผ inch thick.
- Bake the crust in the preheated oven for 15-20 minutes, or until the edges are golden and the crust is firm but not too dry.
3. Prepare the Vegan Cheese Sauce:
- While the crust is baking, prepare the vegan cheese sauce. In a small saucepan, whisk together 180 ml (ยพ cup) of coconut milk, 3 tbsp of nutritional yeast, 2 tbsp of starch (cornstarch or arrowroot), ยฝ tsp of onion powder, ยผ tsp of garlic powder, a pinch of smoked paprika, and a pinch of salt.
- Place the saucepan over medium heat and continue whisking until the sauce begins to thicken, about 3-5 minutes. Once the sauce reaches a smooth and creamy consistency, remove it from heat and set aside.
4. Prepare the Vegetables:
- Thinly slice ยฝ cup of eggplant, ยผ cup of onions, and chop ยผ cup of broccoli florets. Halve the ยฝ cup of cherry tomatoes.
- Drizzle the vegetables with 1 tbsp of olive oil and sprinkle with a pinch of salt. Toss the vegetables to ensure they are evenly coated with oil and seasoning.
5. Assemble the Pizza:
- Once the crust is baked, remove it from the oven. Spread a thin layer of tomato sauce over the crust, ensuring itโs evenly coated.
- Arrange the prepared vegetables (eggplant, onion, broccoli, and cherry tomatoes) on top of the sauce. Drizzle a little more olive oil over the veggies if desired.
- Pour the prepared vegan cheese sauce over the pizza, using a spoon to distribute it evenly across the vegetables.
6. Bake the Pizza:
- Return the assembled pizza to the oven and bake for an additional 10-15 minutes at 180ยฐC (350ยฐF), until the vegetables are cooked through and slightly golden, and the cheese sauce has set.
- Once the pizza is done, remove it from the oven and let it cool for a few minutes before slicing and serving.
Cooking Tips
- Crust Consistency: If the red lentil crust batter seems too thick or thin, adjust by adding more water or lentils accordingly. The batter should be easy to spread but not runny.
- Vegetable Toppings: Feel free to customize the vegetable toppings to your liking. You can add bell peppers, zucchini, spinach, or even mushrooms for extra flavor and nutrition.
- Cheese Sauce Thickness: For a thicker cheese sauce, add a little more starch. If itโs too thick, thin it out by adding a tablespoon of water or coconut milk.
- Psyllium Husk Substitute: If you donโt have psyllium husk, flaxseed or chia seeds work well as a substitute. They help bind the dough and provide structure.
Storage
- Refrigeration: Store any leftover pizza in an airtight container in the refrigerator for up to 3 days. To reheat, place the slices in the oven at 180ยฐC (350ยฐF) for 5-7 minutes, or until warmed through.
- Freezing: You can freeze the baked pizza crust before adding the toppings. Let it cool completely, then wrap it in plastic wrap and aluminum foil, and freeze for up to 1 month. Thaw the crust overnight in the refrigerator before adding toppings and baking.
Nutritional Facts (per serving, based on 4 servings):
- Calories: 280 kcal
- Protein: 10 g
- Fat: 14 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Sugar: 4 g
- Sodium: 390 mg
Please note that these values are approximate and depend on portion sizes and specific ingredients used.
FAQs
1. Can I use a different base for the pizza crust?
Yes! If you prefer, you can use chickpea flour or quinoa flour for the crust. Both options are gluten-free and offer a similar texture to red lentils. Adjust the water ratio to achieve the desired consistency.
2. Can I make this pizza gluten-free?
The red lentil crust is naturally gluten-free, so this recipe is perfect for those avoiding gluten. Just ensure that any additional toppings, such as the tomato sauce, are also gluten-free.
3. Can I make the cheese sauce with a different milk?
Yes, you can substitute coconut milk with any plant-based milk, such as almond, soy, or oat milk. Just be aware that coconut milk adds a richer, creamier texture and flavor, while other plant-based milks might result in a slightly thinner sauce.
4. What other toppings can I use?
This pizza is versatile, so feel free to add any vegetables you like. You can also include plant-based protein options like tofu or tempeh for added texture and nutrition.
5. How do I prevent the crust from becoming soggy?
To keep the crust from becoming soggy, make sure to bake it thoroughly before adding the toppings. You can also brush the crust with a little olive oil before baking to create a barrier that helps keep it crisp.
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Conclusion
This Vegan Red Lentil Pizza with Cheese Sauce and Veggie Toppings is a healthy and delicious alternative to traditional pizza. The red lentil crust is packed with protein and fiber, while the vegan cheese sauce adds a creamy richness without any dairy. Topped with fresh vegetables like eggplant, broccoli, and cherry tomatoes, this pizza is both nutritious and satisfying.
Whether youโre a seasoned vegan or just looking to try something new, this pizza offers a fantastic way to enjoy all the flavors of a classic pizza in a healthier, plant-based form. Enjoy this wholesome, guilt-free meal thatโs perfect for dinner, meal prep, or even a casual lunch!