Meatless Monday: Quinoa and Teff Sweet Potato Pizza
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
This gluten-free, dairy-free, delicious dinner gives new meaning to “Sweet Potato Pie”! Homemade pizza can be a healthy alternative to traditional delivery; and why not make it gluten free, nutrient and protein dense?
Teff and quinoa are both naturally gluten-free grains, often called ancient grains because they’ve grown on earth for thousands of years. In fact, they are not grains at all but seeds that can be ground into flour. Both are rich in protein, fiber and minerals like iron, and calcium.
Did you know 2013 is being declared “The International Year of the Quinoa” by The Food and Agricultural Organization of the United Nations? Many countries in South America, like Bolivia, where it is indigenous, have pushed for this designation since the crop is not only rich in nutritive value, but has impressive biodiversity and may play an important role in food security across the globe.
I used fall favorites sweet potato, kale, garlic and onions to top this pizza, with a drizzle of olive oil in place of tomato sauce. Feel free to get creative and use fun toppings like pesto or traditional ones like tomato sauce, green peppers and mushrooms.
Ingredients
For Toppings:
1 medium sweet potato
3 cloves garlic
4 kale leaves
1/2 red onion
1 Tbsp. olive oil
1/4 teaspoon sea or Himalayan salt
1/8 teaspoon ground black pepper
For Pizza crust:
3/4 cup quinoa flour
1/4 cup teff flour
1/4 teaspoon sea salt
1 teaspoon yeast
1/2 teaspoon sugar (optional or use 1/4 teaspoon Stevia)
1/2 cup warm water (you may need more)
1 Tbsp. olive oil
Directions
- Preheat oven to 425 degrees F.
- Wash and peel sweet potato.
- Cut sweet potato into thin slices/circles.
- Spread onto parchment paper lined baking sheet.
- Drizzle olive oil, salt and pepper over sweet potato circles.
- Bake for 15-20 minutes or until soft and lightly browned.
- While sweet potatoes are baking, wash and chop kale, garlic and onions. Cut onion into thin slices and chop or mince garlic finely.
- Begin to prepare crust by combining quinoa flour, teff flour, salt, yeast and sugar in a medium sized bowl.
- Add warm water and stir with a fork. Continue to stir, adding more warm water 1 Tbsp. at a time as needed until dough forms a stiff ball. (I needed 2 1/2 Tbsp. of water in addition to the 1/2 cup)
- Cover bowl with a towel and let rest for 10 minutes.
- Drizzle 1 Tbsp. olive oil over parchment paper on pizza dish or baking sheet.
- Place dough onto oiled parchment paper and using plastic wrap flatten out into a circle or rectangle depending on the shape of your cooking sheet.
- Remove plastic wrap and pre-bake dough for 8-10 minutes until golden brown.
- Remove from oven and add toppings.
- Reduce heat to 325 degrees and bake for an additional 3-4 minutes until toppings are heated.
16.) Slice and enjoy!
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes
Servings: 6-8
Substitutions
- Kale – spinach
- Garlic – shallot
- Onion – green pepper
- Sweet potato – butternut squash, purple potatoes
- Sugar – Stevia
Calories: 150
Fat: 6g
Trans Fat: 0.5g
Cholesterol: 0mg
Sodium: 20mg
Carbohydrates: 21g
Fiber: 4g
Sugars: 1g
Protein: 4g