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Tofu-Vegetable Pizza

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Recipe

A delicious and light vegetarian pizza.

 

Yield

4 servings

Prep

30 min

Cook

15 min

Ready

45 min
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
Pizza dough
1 tablespoon yeast, active dry
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1 cup water
warm
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1 teaspoon sugar
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2 cups all-purpose flour
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1 tablespoon olive oil
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½ teaspoon salt
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Pizza toppings
2 tablespoons olive oil
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1 medium onions
finely chopped
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2 each garlic cloves
chopped
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1 each sweet red bell peppers
chopped
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1 each green bell peppers
chopped
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1 ½ teaspoons basil
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2 cups tomatoes
chopped
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8 ounces tofu
frozen, thawed, shredded
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½ cup parsley leaves
chopped
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¼ cup black olives
chopped
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1 x nutritional yeast flakes
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Ingredients

Amount Measure Ingredient Features
Pizza dough
15 ml yeast, active dry
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237 ml water
warm
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5 ml sugar
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473 ml all-purpose flour
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15 ml olive oil
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2.5 ml salt
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Pizza toppings
3E+1 ml olive oil
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1 medium onions
finely chopped
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2 each garlic cloves
chopped
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1 each sweet red bell peppers
chopped
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1 each green bell peppers
chopped
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7.5 ml basil
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473 ml tomatoes
chopped
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231.2 ml/g tofu
frozen, thawed, shredded
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118 ml parsley leaves
chopped
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59 ml black olives
chopped
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1 x nutritional yeast flakes
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Directions

DOUGH: Dissolve the yeast in water with the sugar and let proof.

Mix in the other ingredients in order.

When the dough holds together (add more water or flour as necessary) turn out onto a floured board and knead until it is elastic and soft.

Cover and let rest for about 40 minutes.

Roll out as thin as you can without breaking the dough.

Place either on a 17 inch pizza pan or on a cookie sheet.

Set aside.

PIZZA TOPPINGS: Sauté the onion and garlic in the olive oil until the onions are translucent.

Add the basil and bell peppers and sauté for 5 minutes.

Add the shredded tofu and cook 3 minutes or so.

Add the parsley, tomatoes and olives.

Remove from the heat.

Spread the vegetables on the pizza crust and sprinkle with the nutritional yeast.

Bake for 5 to 10 minutes at 450F until the crust is golden and the vegetables are sizzling.

NOTE: The baking time is dependent upon how thick your crust is.

Also, you can use your favourite pizza crust too.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 355g (12.5 oz)
Amount per Serving
Calories 41929% from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 371mg 15%
Total Carbohydrate 21g 21%
Dietary Fiber 6g 24%
Sugars g
Protein 30g
Vitamin A 49% Vitamin C 145%
Calcium 26% Iron 30%
* based on a 2,000 calorie diet How is this calculated?
 

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