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Mediterranean Pizza

Mediterranean Pizza

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Grocery List & Class Prep Notes

Prep time: 10 min. Cooking Time: 15-20 min.
Time from start to eating: 25-35 min.
Makes 2 small pizzas.

Ingredients

  • 2 small whole wheat pitas or gluten-free wraps
  • 1/2 cup fresh hummus (recipe attached)
  • 1 zucchini, thinly sliced
  • 1 onion, thinly sliced
  • 1 red pepper, thinly sliced
  • 2 Tbsp sundried tomatoes, chopped
  • Pinch sea salt
  • 2 Tbsp sunflower seed topping

Directions

  1. Put the veggies in a pot with a sprinkle of sea salt and just enough water to cover the bottom of the pot. Bring to a boil, cover with a lid, and lightly steam for 5 minutes.
  2. Spread the hummus on each pita, then top with the veggies and put in the oven at 300-350 degrees F for 15-20 minutes, or until the pizzas are heated up to your liking.

Sunflower Seed Topping

Prep time: 10 min. Makes 1 cup.

Ingredients

  • 3/4 cup sunflower seeds
  • 1/4 cup nutritional yeast
  • 1/8 cup dried kelp, nori, or other seaweed
  • 1/2 tsp sea salt (optional)

Directions

  1. Put the sunflower seeds and kelp or nori in a coffee grinder, small blender or food processor and grind them to a powder. Mix in the nutritional yeast. You can use the topping dry on steamed veggies or salad, or mix it with lemon juice to make a cheese for pizza.

Nutrition Facts

Per pizza (including sunflower seed topping)

  • Calories 313
  • Total Fat 8.8g 14%DV
  • Saturated Fat 1g 5%DV
  • Cholesterol 0mg 0%DV
  • Sodium 383mg 29%DV
  • Carbohydrates 50.8g 17%DV
  • Dietary Fiber 12.1g 48%DV
  • Sugar 15g
  • Protein 13.8g
  • Vitamin A 2724IU 101%DV
  • Vitamin C 122mg 136%DV
  • Calcium 72.6mg 6%DV
  • Iron 2.5mg 14%DV

Nutrition Facts – Sunflower Seed Topping

Per Tbsp

  • Calories 72
  • Total Fat 5.4g 8%DV
  • Saturated Fat 0.6g 3%DV
  • Cholesterol 0mg 0%DV
  • Sodium 74mg 6%DV
  • Carbohydrates 3.8g 1%DV
  • Dietary Fiber 1.9g 8%DV
  • Sugar 0.3g
  • Protein 3.4g
  • Vitamin A 26IU 1%DV
  • Vitamin C 0.5mg 1%DV
  • Calcium 7.4mg 1%DV
  • Iron 0.4mg 2%DV