Pizza with mushrooms and red onion

This recipe comes from a recipe book for better blood sugar and is suitable for diabetics. It contains a mix of white and whole wheat and lots of mushrooms and is therefore on the healthier side for a pizza. The recipe makes one 12″ pizza.

3/4 cup whole wheat flour
3/4 cup white flour
2 tsk quick-rising yeast
3/4 tsp salt
1/4 tsp sugar
1/2-2/3 cups how water (50-55°C/120-130°F)
2 tsp olive oil

Put whole wheat flour, white flour, yeast, salt and sugar in a food processor and pulse a few times. Measure the water (start with half a cup) and add the oil. Turn the food processor on and pour the water mix through the tube of the food processor. Add more water if needed or until the dough forms a ball. The dough should be very soft. If it’s too dry then add 1-2 tbsp of hot water but if it’s too sticky then add 1-2 tbsp of flour.

Sprinkle a little bit of flour on the tabletop (about 1 tbsp) and knead the dough a little bit with your hands. Spray a plastic wrap with some non-stick spray and wrap around the dough. Let stand for 10-20 minutes. Proceed to the next step in the meantime.


Pre-heat the oven to 230°C (450°F)

2 tsp olive oil
250 gr white or cremini mushrooms, finely sliced
1/2 cup red onions, finely diced
2 garlic cloves, pressed
1/2 tsp dried parsley
a little salt
a little freshly ground pepper
2/3 cups marinara sauce (you can also use crushed tomatoes from a can)
1/2 tsp chili flakes (can be skipped if you don’t like it spicy)
1 tsp dried oregano
1 1/4 cups shredded mozzarella cheese

Put some parchment paper on a baking sheet or a pizza pan if you have one. Heat 2 tsp of olive oil on a large pan over medium heat. Fry the mushrooms for 3-4 minutes or until they’re soft and brown. Add the garlic and continue frying for 30 seconds. Remove from the heat and add parsley, salt and pepper.

Mix the chili flakes and oregano with the sauce. Sprinkle a little flour on a tabletop and roll the dough (it’s supposed to be a 12″ pizza). Put the mushrooms on the pizza and spread the red onion over. Finally top with the cheese. Bake in the middle of the oven for 15 minutes or until the pizza becomes crispy and is lightly browned.

Nutritional info for one portion (1/4 of the pizza):
368 calories, 18 gr protein, 45 gr carbs, 6 gr fibres, 14 gr total fat, 5 gr saturated fat, 22 mg cholesterol, 916 mg sodium

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