This week, we’re diving into a fan-favorite: vegan pizza night. Whether you’re a seasoned plant-based eater or new to the whole-food plant-based (WFPB) lifestyle, creating a plant-based pizza at home is both satisfying and fun. Best of all, with a little preparation, you can whip up a pizza that’s not only delicious but also packed with nutrition.
Why Vegan Pizza Night?
Pizza night is a great way to bring everyone together. Whether it’s a Friday night tradition or a special weekend treat, pizza is one of those meals that everyone loves. But when you’re focusing on a WFPB diet, traditional pizza recipes might seem out of reach. Don’t worry! With a few simple tweaks, you can enjoy a pizza that’s every bit as tasty as the original but healthier and cruelty-free.
In this post, we’ll explore how to build a plant-based pizza from scratch, including tips on making the dough, choosing the right toppings, and even preparing everything ahead of time to make your pizza night as stress-free as possible. Let’s get started!
The Base: Crafting the Perfect Plant-based Pizza Dough
The foundation of any great pizza is the dough. While it might seem daunting to make your own, it’s surprisingly simple. Plus, making your dough allows you to control the ingredients and ensure it’s as healthy as possible.
Basic Whole-Wheat Pizza Dough
This whole-wheat pizza dough is not only nutritious but also adds a lovely, nutty flavor to your pizza. You can make this dough in advance, and it freezes beautifully, making it a great option for prepping ahead of time.
Ingredients:
- 3 cups whole-wheat flour
- 1 cup warm water
- 2 tbsp olive oil
- 1 tbsp maple syrup or agave nectar
- 2 ¼ tsp active dry yeast (1 packet)
- 1 tsp salt
Instructions:
- In a small bowl, mix the warm water, maple syrup, and yeast. Let it sit for 5 minutes until frothy.
- In a large bowl, combine the flour and salt.
- Add the yeast mixture and olive oil to the flour. Mix until a dough forms.
- Knead the dough on a floured surface for about 10 minutes until it’s smooth and elastic.
- Place the dough in a lightly oiled bowl, cover with a cloth, and let it rise in a warm place for 1-2 hours, or until doubled in size.
- Punch down the dough and divide it into two balls. If you’re freezing, wrap each ball tightly in plastic wrap and place in a freezer bag.
Nutritional Information per Serving (1/2 dough ball):
Calories: 350
Protein: 10g
Carbohydrates: 65g
Fat: 7g
Servings: 2
Sauce It Up: Creating a Delicious Tomato Base
A good pizza sauce is key to a flavorful pizza. You can make a batch of this tomato sauce and store it in the fridge or freezer for future pizza nights.
Easy Tomato Sauce
Ingredients:
- 1 can (15 oz) crushed tomatoes
- 2 tbsp tomato paste
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper to taste
Instructions:
- In a saucepan, heat the olive oil over medium heat. Add the garlic and sauté until fragrant, about 2 minutes.
- Add the tomato paste, stirring for another minute.
- Pour in the crushed tomatoes, oregano, and basil. Simmer for 10-15 minutes until the sauce thickens.
- Season with salt and pepper.
Nutritional Information per Serving (1/4 cup):
Calories: 70
Protein: 2g
Carbohydrates: 10g
Fat: 3g
Servings: 6
Toppings Galore: Building Your Plant-based Pizza
When it comes to toppings, the possibilities are endless. To keep things simple and healthy, focus on whole foods that are rich in nutrients and flavor.
Protein-Packed Toppings
For a WFPB diet, it’s important to include protein-rich toppings to make your meal more balanced. Here are some of our favorites:
- Tofu “Feta”: Marinate tofu in lemon juice, olive oil, and herbs, then crumble it over your pizza.
- Lentil “Sausage”: Cooked lentils seasoned with Italian spices create a hearty, protein-rich topping.
- Chickpeas: Roasted chickpeas add a satisfying crunch and boost of protein.
- Nutritional Yeast: Sprinkle nutritional yeast for a cheesy flavor and an extra dose of B12.
Making It Easy: Prep Ahead and Freezer Friendly Ideas
One of the best ways to make plant-based pizza night a breeze is to prepare some components ahead of time. By having these essentials ready to go, you can cut down on prep time and still enjoy a delicious homemade pizza.
Dump-and-Go Pizza Sauce
Prepare a batch of tomato sauce using the recipe above, then freeze it in individual portions. Simply defrost and spread on your pizza when ready.
Freezer Friendly Pizza Dough
You can freeze pizza dough for up to three months. When you’re ready to use it, thaw in the fridge overnight, then let it come to room temperature before stretching it out.
Slow Cooker Lentil “Sausage” Mix
This slow cooker recipe for lentil “sausage” mix can be prepped in advance and used as a topping for your plant-based pizza.
Ingredients:
- 1 cup dry lentils
- 3 cups water or vegetable broth
- 1 tbsp Italian seasoning
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
Instructions:
- Combine all ingredients in a slow cooker.
- Cook on low for 6-8 hours or on high for 3-4 hours, until the lentils are tender.
- Use as a pizza topping or freeze in individual portions.
Nutritional Information per Serving (1/4 cup):
Calories: 100
Protein: 8g
Carbohydrates: 15g
Fat: 1g
Servings: 8
Boosting the Nutritional Profile: Fruits and Veggies
Incorporating a variety of fruits and vegetables into your pizza not only adds flavor but also boosts its nutritional value. Here are some ideas:
- Roasted Red Peppers: Sweet and smoky, they add depth to your pizza.
- Spinach: Packed with iron and calcium, spinach wilts beautifully on a pizza.
- Artichokes: Add a tangy flavor and are rich in fiber.
- Pineapple: For a sweet twist, pineapple pairs well with spicy toppings.
- Mushrooms: Rich in umami, they add a meaty texture.
Recipe: Protein-Packed Vegan Pizza
Here’s a complete recipe for a protein-packed vegan pizza that’s perfect for your next pizza night. This recipe serves four and includes about 20g of protein per serving.
Ingredients:
- 1 ball of whole-wheat pizza dough (recipe above)
- 1/2 cup tomato sauce (recipe above)
- 1 cup tofu “feta” (recipe above)
- 1/2 cup lentil “sausage” mix (recipe above)
- 1/4 cup roasted chickpeas
- 1/2 cup spinach
- 1/4 cup roasted red peppers
- 1/4 cup mushrooms, sliced
- 2 tbsp nutritional yeast
Instructions:
- Preheat your oven to 450°F (230°C).
- Roll out the pizza dough on a floured surface to your desired thickness.
- Spread the tomato sauce evenly over the dough.
- Add the tofu “feta,” lentil “sausage,” chickpeas, spinach, red peppers, and mushrooms.
- Sprinkle the nutritional yeast on top.
- Bake for 12-15 minutes, or until the crust is golden and the toppings are cooked through.
- Slice and enjoy!
Nutritional Information per Serving:
Calories: 500
Protein: 20g
Carbohydrates: 65g
Fat: 15g
Servings: 4
Making Vegan Pizza Night a Regular Thing
The beauty of vegan pizza night is that it’s highly customizable. Once you have the basics down, you can mix and match ingredients to create endless variations. Here are a few tips to make vegan pizza night a regular occurrence in your home:
Plan Ahead
Keep your pantry stocked with essentials like whole-wheat flour, yeast, canned tomatoes, and a variety of herbs and spices. Having these on hand means you can easily whip up a pizza whenever the craving strikes.
Prep in Batches
Double or triple your dough and sauce recipes and freeze them in portions. This way, you’ll always have the basics ready to go, making pizza night quick and easy.
Get Creative with Toppings
Don’t be afraid to experiment with different toppings. Seasonal vegetables, different legumes, and a variety of herbs can keep your pizzas exciting and full of flavor.
Final Thoughts
Creating a vegan pizza night is a fantastic way to enjoy a fun, nutritious meal that’s easy to make and even easier to customize. With a little preparation, you can turn pizza night into a regular, stress-free tradition that everyone will love. Remember, the key to a great vegan pizza is balance – a delicious crust, a flavorful sauce, protein-packed toppings, and plenty of veggies. By following the tips and recipes in this guide, you’ll be well on your way to mastering the art of vegan pizza-making. So, gather your ingredients, roll up your sleeves, and get ready to enjoy a slice of plant-based perfection!
I hope this guide helps you create a delicious and healthy vegan pizza night. Let me know how it turns out, and feel free to share your favorite toppings or tips in the comments below!
