Pizza - homemade vegetarian
Preparation time:
Makes: 4
Recipe highlights
- Good source of calcium, folate
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C); Store in airtight container
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Ingredients
- 1 cup wholemeal plain flour
1 teaspoon dried yeast
1/2 teaspoon salt
1/2 teaspoon sugar
1/2 cup warm water
1 cup low fat cheese, shredded
1/2 cup reduced-salt tomato paste
1 medium capsicum, sliced
1 onion, diced
1 cup mushrooms, sliced
Cooking method
-
1. Heat oven to 220˚C.
2. Mix dry ingredients in a large bowl, add water and mix to a soft dough. If too sticky, add 1-2 tablespoons extra flour.
3. Cover and rest in a warm place for 15 minutes.
4. Turn dough onto floured board and knead until smooth.
5. Roll out dough to the desired size (22cm pizza or mini pizzas).
6. Lightly brush or spray pizza pan with oil.
7. Put dough on lightly greased tray and cover pizza with plastic wrap. Stand in warm place for 10 minutes to rise.
8. Top with tomato sauce and toppings. Cover with low-fat, grated cheese.
9. Bake at 220˚C for 20 minutes and serve hot.
Notes: Serve with a green side salad. Good for kids
Nutritional facts
 | Average quantity per serving | Average quantity per 100g |
| Weight (g) | 196.36 | 100.00 |
| Energy (kJ) | 930.51 | 473.89 |
| Protein (g) | 16.88 | 8.59 |
| Total Fat (g) | 3.10 | 1.58 |
| -Saturated Fat (g) | 1.50 | 0.77 |
| -Polyunsaturated Fat (g) | 0.41 | 0.21 |
| -Monounsaturated Fat (g) | 0.64 | 0.32 |
| Cholesterol (mg) | 9.82 | 5.00 |
| Carbohydrate (g) | 28.07 | 14.30 |
| -Sugars (g) | 5.96 | 3.04 |
| Starch (g) | 21.49 | 10.94 |
| Water (g) | 135.78 | 69.15 |
| Alcohol (g) | 0.00 | 0.00 |
| Dietary Fibre (g) | 6.39 | 3.25 |
| Thiamin (mg) | 0.36 | 0.18 |
| Riboflavin (mg) | 0.19 | 0.09 |
| Niacin (mg) | 3.85 | 1.96 |
| Niacin Equivalents (mg) | 7.31 | 3.72 |
| Vitamin C (mg) | 32.24 | 16.42 |
| Total Folate (ug) | 76.28 | 38.85 |
| Total Vitamin A Equivalents (ug) | 124.43 | 63.37 |
| Retinol (ug) | 23.80 | 12.12 |
| Beta Carotene Equivalents (ug) | 602.23 | 306.70 |
| Sodium (mg) | 521.82 | 265.75 |
| Potassium (mg) | 572.04 | 291.33 |
| Magnesium (mg) | 65.16 | 33.19 |
| Calcium (mg) | 337.44 | 171.85 |
| Phosphorus (mg) | 349.21 | 177.85 |
| Iron (mg) | 1.94 | 0.99 |
| Zinc (mg) | 2.21 | 1.12 |
Contributed by:
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Source: Modified from the original recipe by Brittany Netherton and Claire Miller, Geelong High School. Published in the Geelong Advertiser 'Fifteen Minutes of Food' series.
This recipe was orginally published as:
Healthy pizza
Recipe publication date on: 11/07/2007
Last reviewed on: 07/02/2014
