Garbanzo Bean Pizza Base

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I will tell you a secret: I’m not a particular fan of pizza.

I don’t talk about it often because if I do, people will often get so shocked and keep on insisting that I simply never had a good pizza. But that’s not true, I definitely have had pizza from the most delicious restaurants in the state. And while I did use to like it as a kid, as I was growing up I quickly noticed that it made me feel heavy and didn’t sit well in my stomach.

But well, my husband and my kids love pizza and I do want to make them happy so I needed to learn how to make good pizza that wouldn’t cause me any digestive issues. What started as an unwilling attempt at making something tasty and healthy ended by becoming one of my favorite Italian homemade meals!

My pizza is made with garbanzo bean flour (chickpea flour) which means that it’s gluten-free and full of fiber and protein. It’s very filling and can be made very quickly because there’s no waiting for the dough to rise involved.

This recipe can be used as a base for pizza or as flatbread (you just need to slightly increase the cooking time). The flatbread also tastes great on its own or with any dip you desire. It makes a great party snack!

Garbanzo bean flour is not that easy to find but I noticed that more and more stores seem to be carrying it lately. My favorite one is from the Bob’s Red Mill brand. Where I live, it can be found at Whole Foods or at some smaller local health stores. I always have a stock of garbanzo bean flour in my pantry because it’s just so versatile and full of different nutrients. I use it to make cakes and muffins or thicken sauces.

Nutritional Information (without toppings):

  • Serving Size: Half of Flatbread
  • Calories: 220
  • Carbohydrate: 37 g
  • Sugar: 5 g
  • Total Fat: 4 g
  • Protein: 12 g
  • Fiber: 10 g
  • Cholesterol: 0 mg
  • Sodium: 10 mg   Potassium: 526 mg 11%
  • Vitamin A: 0%       Thiamin: 12%        Riboflavin: 5%
  • Niacin: 4%              Pant Acid: 5%   Vitamin B6: 10%
  • Folate: 60%              Vitamin C: 4%   Vitamin E: 3%
  • Calcium: 8%              Iron: 20%              Zinc: 15%
  • Magnesium: 18%    Copper: 25%        Manganese: 75%
  • Phosphorus: 15%       Omega 3: 0.35 g

The percentage sign refers to the daily recommended value. This value may be higher for you if you are an athlete or have a particular nutritional deficiency.

Garbanzo Bean Pizza Base

Necessary equipment:

  • a large mixing bowl
  • a rubber spatula
  • a baking tray
  • parchment paper

Ingredients:

2 servings

  • 1 cup of garbanzo flour (120 g)
  • 5 1/2 ounces of filtered water
  • 1 t. of Italian seasoning
  • 1/2 t. of garlic powder
  • a pinch of sea salt

Instructions:

  1. Preheat the oven to 350 degrees.
  2. Put parchment paper on a baking tray and cover lightly with cooking spray.
  3. Mix the flour with Italian seasoning, garlic powder, and sea salt in a large mixing bowl.
  4. Gradually add in the water and stir together.
  5. Pour the batter over the paper and use a rubber spatula to spread it into pizza shape.
  6. Bake for 10 minutes (if making flatbread, make it 14 minutes).
  7. Take out of the oven and carefully use the spatula to lightly lift the pizza and make sure it separates cleanly from the parchment paper.
  8. Put your desired toppings on top of the pizza and bake for another 5 minutes.
  9. Serve while still hot!

Any toppings combination will do but here are some of our favorite ones:

  • garlic sauce, sauteed onions, roasted red peppers, kale, and shredded cashews
  • tomato sauce, fresh basil, shredded cashews
  • tomato sauce, vegan tofu ricotta, spinach, and fresh tomatoes

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