Vegetable Pizza with Tuna
Healthy, because
Even smarter
Nutritional values
The pizza dough of this sheet pizza is made of wholemeal flour and therefore scores with ballast and minerals. The topping is also visible, because the tomatoes are coloured with lycopene, a plant pigment that has an antioxidant effect. The tuna, on the other hand, is rich in iron, for healthy blood formation.
You can vary this pizza according to your own preference. If you want to make the topping vegetarian, use more vegetables and do without the tuna, salami and ham.
(Percentage of daily recommendation)
| Calorie | 509 cal. | (24 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 13.7 μg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 660 mg | (17 %) | ||
| Calcium | 261 mg | (26 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the dough
- 300 grams Pastry flour
- 20 grams Yeast
- 4 Tbsps olive oil
- salt
- For the topping
- 500 grams pureed Tomatoes (canned or packaged)
- 40 grams Tuna (canned in its own juices)
- 200 grams Cherry tomatoes
- 2 slices ham
- 1 green Hungarian wax pepper
- 150 grams Salami
- 1 onion
- 2 Tbsps button Mushroom (sliced, canned)
- 100 grams grated Emmentaler cheese
- 1 tsp fresh thyme
- salt
- freshly ground peppers
- vegetable oil (for the baking sheet)
Preparation steps
For the dough, mix the pastry flour with salt. Dissolve the yeast with about 125 ml (approximately ½ cup) of lukewarm water. Add the olive oil and dissolved yeast to the flour, and knead to a smooth dough. Cover the dough and let rise for about 1 hour in a warm place.
Drain the tuna and tear into pieces. Rinse the tomatoes and cut into slices. Cut the ham into strips. Rinse the Hungarian wax pepper, cut in half, remove the seeds and ribs, and cut into strips. Drain the mushrooms well. Peel the onion and cut into thin rings.
Brush a baking sheet well with oil. Knead the dough again and roll it out on a flour surface into a pizza base. Place the pizza base on the baking sheet and form the edges. Spread the pureed tomatoes over the pizza base. Spread the tuna all over the pizza base. Top with cherry tomato slices, ham, slices of salami, strips of Hungarian wax pepper, mushroom slices and onion rings. Sprinkle with the grated cheese, and season with salt and pepper.
Bake in a preheated oven at 200°C (fan: 180°C, gas mark 3) (approximately 400°F) until golden brown, about 30-35 minutes. Before serving, sprinkle the pizza with thyme.
