Healthy Mediterranean Food

Pinsa Caprese

(Roman flatbread pizza)
5
Average: 5 (4 votes)
(4 votes)
Pinsa Caprese

Pinsa Caprese - Crispy Italian dough. Photo: Iris Lange-Fricke

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 2 d. 6 h.
Ready in
Calories:
696
calories
Calories

Healthy, because

Even smarter

Nutritional values

During the long resting period of the dough for Pinsa Caprese, yeasts break down hard-to-digest sugars (FODMAPs) that can otherwise cause abdominal pain and bloating.

The dough for a Pinsa is classically made with a mixture of wheat, rice and soy flour with a high water content and sourdough. The long fermentation time during the production of the dough for the Pinsa Caprese also makes it more digestible and easier to digest compared to normal pizza.

1 pizza contains
(Percentage of daily recommendation)
Calorie696 cal.(33 %)
Protein29 g(30 %)
Fat21 g(18 %)
Carbohydrates97 g(65 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.2 mg(27 %)
Vitamin K38.2 μg(64 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.5 mg(36 %)
Folate150 μg(50 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C17 mg(18 %)
Potassium685 mg(17 %)
Calcium299 mg(30 %)
Magnesium101 mg(34 %)
Iron4 mg(27 %)
Iodine98 μg(49 %)
Zinc4.3 mg(54 %)
Saturated fatty acids10.1 g
Uric acid110 mg
Cholesterol41 mg
Complete sugar4 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ozs whole spelt flour (+ 2 tablespoons for working)
2 ¾ ozs Rice flour
1 ½ ozs Chickpea flour
¼ oz Dry yeast
2 Tbsps olive oil
salt
7 ozs chunky tomatoes (can)
2 Tbsps Tomato paste
peppers
1 tsp dried oregano
5 ozs yellow Cherry tomatoes
2 Vine tomatoes
2 scoops Mozzarella (4 oz)
½ bunch Basil
How healthy are the main ingredients?
MozzarellaTomato pasteolive oilBasiloreganosalt

Preparation steps

1.

Mix the 3 flours with yeast, oil, 1 tsp. salt and 10 ounces water and knead for approx. 10 minutes. Let dough rise for 30 minutes, kneading briefly every 10 minutes. Then form into a ball, place in a larger bowl, cover, and let rest in the refrigerator for at least 48 hours.

2.

Remove dough from refrigerator and let rest, covered, at room temperature for another 2-4 hours. Stretch and fold dough, divide into 4 pieces and shape into patties on a floured work surface. Line 2 baking sheets with parchment paper, place patties on top and let rest for 1 more hour.

3.

Mix chopped tomatoes with tomato paste, salt, pepper, season with oregano and spread on the patties. Clean and wash both types of tomatoes; halve cocktail tomatoes, slice vine tomatoes. Chop the mozzarella and place on the patties with both types of tomatoes.

4.

Bake Pinsas in preheated oven at 200 °C / 400˚F for 12-15 minutes. Wash basil, shake dry, and sprinkle leaves over the Pinsa Caprese.