Chickpea Crust Pizza with Prawns and Pumpkin
Chickpea Crust Pizza with Prawns and Pumpkin - Fresh version of the Italian classic with autumnal ingredients.
Healthy, because
Even smarter
Nutritional values
Chickpeas are particularly rich in protein and fiber. The gluten-free chickpea flour made from them is particularly suitable for preparing savory dishes such as bread, pancakes, pizza or quiche.
Vegetarian variant desired? No problem: Instead of the shrimp, mushrooms also fit perfectly.
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 150 μg | (250 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 176.4 μg | (59 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 55.6 mg | (59 %) | ||
| Potassium | 1,223 mg | (31 %) | ||
| Calcium | 315 mg | (32 %) | ||
| Magnesium | 162 mg | (54 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 96.5 μg | (48 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 216 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 10 ¾ ozs Prawn (ready to cook, without head and shell)
- 1 red chili pepper
- 2 Tbsps olive oil
- 500 grams pumpkin flesh
- 1 oz Parmesan (1 piece; 30 % fat in dry matter)
- 4 ¼ ozs Chickpea flour
- ¼ oz Chia seeds (1 TBSP.)
- 1 tsp dried Fresh herbs (e.g. rosemary, thyme, oregano)
- 1 egg
- 4 ¼ ozs Cherry tomatoes
- 25 ozs Baby spinach
- 22 ¼ ozs young Zucchini (2 young zucchini)
- 1 organic lemon
- 3 ½ ozs strained tomato
- salt
- peppers
- 1 ¾ ozs Feta (45 % fat in dry matter)
Preparation steps
Rinse shrimp and pat dry. Halve chili pepper lengthwise, remove seeds, wash and chop. Mix shrimp with chili cubes and oil in a shallow dish and marinate for 30 minutes.
Meanwhile, finely grate the pumpkin pulp and squeeze well in a sieve. Finely grate the Parmesan cheese. Mix pumpkin grated with chickpea flour, chia seeds, Parmesan, herbs and egg in a bowl. Divide mixture in half, place each on a baking sheet lined with parchment paper and flatten into rectangles. Bake the pizza bases one after the other in a preheated oven at 200 °C (convection oven 180 °C; gas: level 3) for 15-18 minutes until golden brown.
Meanwhile, wash and quarter cherry tomatoes. Wash spinach and shake dry. Clean zucchini, wash and cut lengthwise into thin slices. Rinse lemon in hot water, rub dry, grate peel and cut lemon into wedges.
Season the strained tomatoes with salt and pepper and spread on the pizza bases. Put half of the spinach on the pizzas, cover with slices of zucchini, tomatoes and shrimps and season lightly with salt. Sprinkle everything with feta and lemon zest and finish pizzas in the oven in another 10 minutes. Remove the pizzas, sprinkle with the remaining spinach, cut in half and serve with lemon wedges.
