In the world of healthy and diverse food, pizza is one of the dishes that can be adapted to different tastes and dietary needs. For those following a vegetarian diet or looking for animal-free recipes, "fasting pizza" is an ideal choice. This pizza combines delicious flavor with healthy ingredients such as tomatoes, bell peppers, and mushrooms, ensuring the body benefits from essential vitamins and minerals like Vitamin C and Vitamin A. It is also free from animal fats and cholesterol, which helps promote heart health and reduce the risk of chronic diseases. Additionally, it can be prepared in various ways to suit special diets, such as gluten-free diets or those relying solely on plant-based oils. In this article, we will review how to prepare fasting pizza along with some tips for achieving the best results.

Ingredients

For the dough:

• 3 cups flour
• ¼ cup oil
• 1 packet dry yeast
• A pinch of salt
• 1 teaspoon sugar
• 1 cup warm water for kneading (add more if needed)

For the topping:

• Tomatoes, sliced
• Bell peppers, sliced
• Mushrooms, sliced
• Green onions, sliced
• Black olives

For seasoning the vegetables:

• Thyme
• Salt
• Pepper
• 1 tablespoon oil

For the sauce:

• 2 tablespoons oil
• ½ cup tomato juice
• 1 garlic clove
• Salt
• Pepper

Preparation Method

Dough Preparation:

1. Place the flour in a deep bowl, then add the oil and mix with your hands until the mixture is well combined.
2. Add the yeast, sugar, and a pinch of salt, then gradually add water while kneading until you get a firm dough.
3. Cover the dough with a light cloth and leave it in a warm place for two hours until it rises and doubles in size.

Sauce Preparation:

1. Heat the oil in a pan over medium heat, then add the tomato juice and minced garlic.
2. Season the mixture with salt and pepper, then let it simmer until the water evaporates and the sauce thickens.

Vegetable Preparation:

1. Place all the chopped vegetables in a bowl and add thyme, salt, pepper, and a tablespoon of oil.
2. Mix well until the seasoning is evenly distributed among all ingredients.

Assembling the Pizza:

1. Once the dough has risen, roll it out in an oiled tray so that its thickness does not exceed 1 cm.
2. Poke holes in the dough with a fork or knife to prevent it from puffing up during baking.
3. Spread the sauce evenly over the dough.
4. Distribute the seasoned vegetables over the sauce and let it rest for another hour to rise again.

Baking the Pizza:

Preheat the oven to a high temperature, then lower it after placing the tray inside.

Bake the pizza for about 20 minutes until the top is golden brown and the base is crispy.

Additional Tips:

• You can add any preferred vegetables, such as zucchini or eggplant.
• To ensure the dough is fully cooked, slightly lift the edges with a knife to check for a golden color underneath.
• It is best to serve the pizza hot with extra tomato sauce or a green salad.

Note: This recipe is suitable for vegetarians and those following a plant-based diet, but it may not be suitable for people with gluten intolerance or allergies to any of the ingredients.

Alternative Suggestions for Specific Diets:

• Gluten-Free Flour: If you follow a gluten-free diet, you can replace regular flour with gluten-free flour, such as rice flour or almond flour. This option is suitable for people with wheat allergies or celiac disease.
• Coconut Oil: If you are looking for an alternative to vegetable oil, you can use coconut oil, which contains healthy saturated fatty acids that help improve good cholesterol levels in the body.

Total Preparation Time:

• Preparation: About 20 minutes.
• Kneading: 5 minutes.
• First Dough Rising: 2 hours.
• Sauce and Vegetable Preparation: 10 minutes.
• Second Dough Rising (after assembly): 1 hour.
• Baking: 20 minutes.
• Total Time: About 3 hours and 30 minutes (including fermentation time).

Serving Ideas:

• Additional Sauces: Serve the pizza with spicy tomato sauce or plant-based white sauce made with coconut oil and garlic.
• Side Salad: Serve the pizza with a green salad made of tomatoes and cucumbers, dressed with yogurt sauce or an olive oil and lemon dressing.
• Cold or Hot Serving: The pizza can be enjoyed cold as a light meal or served hot right after baking.

With this recipe, you’ll get a delicious and healthy pizza that suits all family members and friends, making it a great option for fasting days or whenever you want a plant-based meal.

Comparison Between Vegan Pizza and Other Types Containing Animal Products:

• Vegan Pizza: Contains no animal products, making it suitable for vegetarians and those following a plant-based diet. It is rich in nutritious vegetables and low in saturated fat.
• Cheese Pizza: Contains cheese, which adds a higher amount of saturated fat and animal protein. Cheese also contains cholesterol, making it unsuitable for those on a vegan diet or with lactose intolerance.

Frequently Asked Questions:

Can fasting pizza be prepared in advance?
Yes, you can prepare the dough and sauce in advance and store them in the refrigerator for a few days. You can also assemble the pizza and freeze it for up to a week.

Can the vegetables be replaced with other options?
Of course! You can substitute your preferred vegetables, such as adding zucchini, mushrooms, or even your favorite spices to suit your taste. You can also add leafy greens like spinach or arugula.

Can cheese be added to the recipe?
If you want to add cheese, you can use plant-based cheese available in stores, which fits a vegan diet. You can also use plant-based mozzarella, which melts well.

What diet is suitable for this pizza?
Fasting pizza is suitable for those following a vegan diet or a diet free of animal products. It is also a good option for those on a gluten-free diet if gluten-free flour is used.

Can other types of flour be used?
Yes, whole wheat flour can be used for higher nutritional value due to its high fiber content, or rice flour as a gluten-free alternative.

Calories and Nutritional Values:

1. Flour (3 cups / 375g)

• Calories: ~1350 kcal
• Protein: 15g
• Fat: 3g
• Carbohydrates: 270g
• Fiber: 9g

2. Oil (¼ cup / 60ml)

• Calories: ~540 kcal
• Protein: 0g
• Fat: 60g
• Carbohydrates: 0g
• Fiber: 0g

3. Tomatoes (200g)

• Calories: ~36 kcal
• Protein: 2g
• Fat: 0.4g
• Carbohydrates: 8g
• Fiber: 2g

4. Bell Pepper (200g)

• Calories: ~60 kcal
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 14g
• Fiber: 3g

5. Mushrooms (200g)

• Calories: ~40 kcal
• Protein: 3g
• Fat: 0.5g
• Carbohydrates: 8g
• Fiber: 2g

6. Green Onion (100g)

• Calories: ~32 kcal
• Protein: 1.5g
• Fat: 0.2g
• Carbohydrates: 7g
• Fiber: 2g

7. Black Olives (50g)

• Calories: ~80 kcal
• Protein: 0.6g
• Fat: 8g
• Carbohydrates: 4g
• Fiber: 1g

8. Sauce (2 tbsp oil + ½ cup tomato juice)

• Calories: ~150 kcal (including oil and tomatoes)
• Protein: 1g
• Fat: 14g
• Carbohydrates: 8g
• Fiber: 1g

Total Estimated Nutritional Values for the Whole Pizza:

• Calories: ~2200 kcal
• Protein: ~23g
• Fat: ~85g
• Carbohydrates: ~320g
• Fiber: ~17g

Health Benefits of Recipe Ingredients:

• Tomatoes: Rich in antioxidants like lycopene, which helps protect against chronic diseases such as heart disease and cancer. They are also an excellent source of vitamin C, which strengthens the immune system and improves skin health.
• Bell Peppers: High in vitamin C, which promotes skin health and acts as an antioxidant. They also contain vitamin A, which supports eye health.
• Mushrooms: A good source of plant-based protein and fiber, helping improve digestive health. Mushrooms also contain vitamin D, which supports bone and joint health.

These values are approximate and depend on the exact quantities used and the specific ingredients.