Zucchini Pizza Casserole Vegan, Oil-free

Super delicious and healthy oil-free pizza recipe.

It is gluten-free as well.

This is the healthiest pizza dough with zucchini and ground seeds.

Keeps low calories, while leaving you satiated.

If you want to lose weight, this casserole is truly your friend.

The zucchini pizza casserole is full of fresh vegetables – zucchini, tomatoes, onion, mushrooms.

It is juicy and tastes like real pizza, thanks to basil and oregano in the recipe. The classic touch to every pizza recipe.

To add more calories to the meal we use home-prepared bean paste, in this case, made with chickpeas.

Chickpeas leave a feeling of thickness and creaminess at the same time.

Our Zucchini Pizza Casserole can be served as a main dish (then it makes 2-3 servings), or as a side dish (5-6 servings).

How this pizza casserole helps you lose weight

For starters, this is a whole plant foods dish.

This means that there are no refined oils and sugars, the most calorically dense foods there are.

By not using processed ingredients as well as meat and dairy, we make sure that the calories in this dish are slowly released into the bloodstream. That means that the food will keep you full for longer, supplying you with a small number of calories over time.

Also, meat, dairy, sugar and oil stimulate growth hormone production and these hormones make you grow… sideways.

Instead, you get the bulk of the calories from chickpeas – rich in resistant starch and complex carbohydrates, which are slow to digest and keep you from overeating.

The high fibre content in this recipe improves your blood sugar levels, blood pressure, and gut health.

Optimized for Great Health

Sesame, chia and flax seeds are rich in healthy Omega-3 fats that protect your brain, your heart and are vital for overall health.

Dill, basil, oregano, coriander, cumin – these are not just spices but antioxidant powerhouses that reduce inflammation, fight disease and slow aging.

Also, garlic and onion are superfoods that contain organosulfurs that prevent diseases such as cancer and flavonoids that reduce inflammation and keep you lean.

Mushrooms are powerful immune system boosters as well.

Tomatoes and tomato sauce are rich in vitamin C, necessary for an excellent immune system function.

Chickpeas are a great source of plant proteins, complex carbohydrates, and fibre. They contain important microelements like calcium and iron. 

Prep time: 1 hour

Cook time: 30 mins

Yield: 2-3 servings

Ingredients

For the pizza dough:

  • 3 large zucchini, shredded
  • 5 tbsp chickpea flour
  • 2 tbsp ground flax seeds
  • 2 tbsp ground chia seeds
  • 2 tbsp ground sesame seeds
  • ½ bunch of fresh dill
  • 1 clove garlic, pressed
  • several twists freshly ground black pepper
  • salt

For the tomato sauce:

  • 3 tbsp tomato paste
  • 5 tbsp water
  • 1 clove garlic, pressed
  • ½ tsp basil
  • ½ tsp oregano

For the bean paste:

  • 2 cups (260 gr) cooked chickpeas
  • 1 tsp cumin
  • 1 tsp coriander
  • ½ lemon, juiced
  • ¼ cup of water
  • ¼ tsp black pepper
  • salt to taste

For the topping:

  • 1 tomato, sliced
  • 4 mushrooms, thinly sliced
  • 1 red onion, sliced
  • basil and oregano

Directions

  1. Preheat the oven to 350°F, (180°C).
  2. Shred the zucchini, sprinkle with salt, stir and put them in a colander. Leave them to drain for about 1 hour.
  3. In a large bowl mix all the ingredients for the pizza dough and stir everything well.
  4. Place the mixture in an oven-proof dish and press down with a spoon to smooth the surface. Bake for 20 mins.
  5. Meanwhile, in a small bowl mix the tomato paste, water, garlic, basil, and oregano and stir well. The tomato sauce is ready.
  6. To prepare the bean paste, place all ingredients for it in a food processor and pulse until smooth.
  7. When the pizza dough is ready, take it out of the oven and start assembling the pizza.
  8. First, spread evenly the tomato sauce over the zucchini mixture. Then spread the bean paste over it, sprinkle with some basil and oregano.
  9. Now pile the vegetable slices over the bean paste starting with some red onion rings, then tomato slices, then again onions and mushroom slices on top. 
  10. Sprinkle with some basil and oregano. Bake for another 10-15 mins.
  11. Enjoy!

Notes

  • You can always change the pizza toppings according to your taste or add some olives, arugula, sweet corn. It is up to you.
Yield: 2-3 servings

Zucchini Pizza Casserole Vegan, Oil-free

Zucchini Pizza Casserole Vegan, Oil-free

Keeps low calories, while leaving you satiated.

With only healthy whole plant foods.

The zucchini pizza casserole is full of fresh vegetables – zucchini, tomatoes, onion, mushrooms.

It is juicy and tastes like real pizza, thanks to basil and oregano in the recipe.

Prep Time 1 hour
Cook Time 30 minutes
Total Time 1 hour 30 minutes

Ingredients

For the pizza dough:

  • 3 large zucchini, shredded
  • 5 tbsp chickpea flour
  • 2 tbsp ground flax seeds
  • 2 tbsp ground chia seeds
  • 2 tbsp ground sesame seeds
  • ½ bunch of fresh dill
  • 1 clove garlic, pressed
  • several twists freshly ground black pepper
  • salt

For the tomato sauce:

  • 3 tbsp tomato paste
  • 5 tbsp water
  • 1 clove garlic, pressed
  • ½ tsp basil
  • ½ tsp oregano

For the bean paste:

  • 2 cups (260 gr) cooked chickpeas
  • 1 tsp cumin
  • 1 tsp coriander
  • ½ lemon, juiced
  • ¼ cup of water
  • ¼ tsp black pepper
  • salt to taste

For the topping:

  • 1 tomato, sliced
  • 4 mushrooms, thinly sliced
  • 1 red onion, sliced
  • basil and oregano

Instructions

  1. Preheat the oven to 350°F, (180°C).
  2. Shred the zucchini, sprinkle with salt, stir and put them in a colander. Leave them to drain for about 1 hour.
  3. In a large bowl mix all the ingredients for the pizza dough and stir everything well.
  4. Place the mixture in an oven-proof dish and press down with a spoon to smooth the surface. Bake for 20 mins.
  5. Meanwhile, in a small bowl mix the tomato paste, water, garlic, basil, and oregano and stir well. The tomato sauce is ready.
  6. To prepare the bean paste, place all ingredients for it in a food processor and pulse until smooth.
  7. When the pizza dough is ready, take it out of the oven and start assembling the pizza.
  8. First, spread evenly the tomato sauce over the zucchini mixture.
    Then spread the bean paste over it, sprinkle with some basil and
    oregano.
  9. Now pile the vegetable slices over the bean paste starting with some
    red onion rings, then tomato slices, then again onions and mushroom
    slices on top. 
  10. Sprinkle with some basil and oregano. Bake for another 10-15 mins.

Notes

You can always change the pizza toppings according to your taste or add some olives, arugula, sweet corn. It is up to you.

 
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