Original Recipe by Eevon Ling BSc, ND
“Make fiber your friend”. Eating high fiber foods is helpful for lowering high cholesterol, managing diabetes, losing weight, preventing cancers (especially colon cancer) and promoting regularity. Fiber is great, but can it taste great? You bet! This tasty lentil and spinach pizza is easy to make and is chock full of fiber, protein and iron. Using high fiber pitas lowers the carbohydrate content and you can lower the sodium by choosing a reduced sodium tomato sauce.
This is a dairy-free recipe that is suitable for vegans and vegetarians (provided the tomato sauce is meatless).
1 pizza has 375 calories, 7g fat, 18g protein, 55g carbohydrates, 350mg sodium, 18g of fiber (Note: the recommended daily amount of fiber is at least 25g/day).
Recipe makes 4 pizzas.
¾ cup of lentils (prepared from soaked and cooked dried lentils or canned, drained and rinsed lentils)
1 cup of your favourite tomato sauce (I used PC Blue Menu Mushroom and Garlic tomato sauce)
2 tbsp of sundried tomatoes, chopped
1 bag of pre-washed baby spinach
1 handful of fresh basil
2/3 cup of white mushrooms, sliced
2 cloves of garlic, peeled and finely chopped
1 tbsp of extra virgin olive oil
4 small high fiber pitas
In a small saucepan, mix lentils, tomato sauce and sun dried tomatoes and cook over medium heat for 20 minutes. While this is cooking, coarsely chop the spinach and basil.
In a non-stick skillet, brown garlic in olive oil, then add spinach and basil. Quickly stir-fry the veggies until they are wilted, then remove from heat.
Pre-heat oven to 325? Celsius. Place the pitas on a non-stick baking sheet. Spoon out the lentil tomato mixture and spread onto the pitas. Top the pitas with the stir fried spinach and basil. Top the pitas with mushrooms.
Bake the pita pizzas for 20 minutes, or until mushrooms are brown and cooked. Serve immediately.