Veggie Pizza
August 15, 2026
Rate this recipe
Nutrition per Serving
* Nutritional values are estimates
Contains all 9 essential amino acids (animal protein, eggs / dairy).
Ingredients
- 2 pack of pizza crusts
- Sauce base
- 2 to 3 tbsp garlic-infused olive oil
- 1/8 tsp hing (asafoetida) powder (blended with rice flour or tumeric)
- 1/2 cup fresh basil leaves
- 2 tbsp pine nuts
- 2 tbsp Parmesan cheese
- Toppings
- 1/2 cup red bell pepper, chopped
- 1/4 cup green bell pepper, chopped
- 1/4 cup Kalamata olives, sliced
- 1/2 cup king oyster mushrooms, sliced (optional)
- 2 tbsp Parmesan cheese (grated)
- 2 cups mozzarella or provolone cheese
- 1 tbsp Italian seasoning
- 2 cups arugula
Instructions
- 1Preheat oven to 400°F or per pizza crust directions. I use a thin crust, so it is 400°F for 12 to 15 minutes (18 to 20 mins if from frozen) on a baking sheet. The length of time depends on the amount of ingredients you use.
- 2Bloom the Hing: Warm the oil in a small pan over medium heat. Stir in the 1/8 teaspoon of hing. Let it sizzle for 5 to 10 seconds until it releases a rich, savory aroma. Remove from heat and let it cool for 2 minutes.
- 3Prep the Base: In a small food processor, blender, or using an immersion blender cup, combine the fresh basil, pine nuts, Parmesan cheese, and your warm hing-infused olive oil. Pulse until it forms a thick, rustic green paste.
- 4Layer the Sauce: Evenly spread your homemade low-acid pesto base across both crusts.
- 5Distribute the Protein & Veggies: Evenly scatter your crumbled firm tofu, king oyster mushrooms, red and green bell peppers, and black olives over the pesto.
- 6Add the Cheese & Spices: Sprinkle the Italian seasoning. Top with the mozzarella or provolone layer, and finish with a dusting of savory Parmesan cheese.
- 7Bake: Bake until the crust turns a deep golden brown and the cheese is fully bubbled and melted.
- 8The Fresh Finish: Toss the fresh arugula on top immediately after pulling the pizza out of the oven so it wilts gently from the residual heat.
Why No Tomato Sauce?
Traditional pizza sauce is a double threat for GERD and reflux: it's both acidic and concentrated, making it a common trigger. This pizza skips it entirely and uses a silky olive oil base with a homemade pesto instead—you still get that savory, herbal depth, but without the inflammation.
The Secret: Hing-Infused Pesto Base
The hing (asafoetida) is the MVP here. A single bloom in warm garlic-infused olive oil releases a rich, savory aroma that mimics umami depth. When blended with fresh basil, pine nuts, and Parmesan, it creates a creamy sauce that tastes nothing like "diet pizza." It's the low-acid trick to restaurant-quality flavor.
Toppings & Customization
- Dairy flexibility: Use traditional mozzarella and Parmesan, or swap for dairy-free mozzarella if needed. The arugula and pesto carry the flavor.
- Protein swaps: Pressed tofu crumbles as written, or add white beans for extra nutrition. Chickpea flour mixed with water makes a great scramble too.
- Mushroom choice: King oyster mushrooms are listed as optional and lower in FODMAPs than button varieties, but can be omitted if you are highly sensitive to polyols. Skip entirely if mushrooms don't work for you.
- Veggie mix: Bell peppers as written, or try zucchini, asparagus, or roasted beets. Kalamata olives add a salty punch.
The Arugula Magic
Add fresh arugula immediately after pulling the pizza from the oven. The residual heat wilts it gently, bringing a peppery, slightly spicy freshness that transforms the whole dish. It's the difference between "nice pizza" and "I'll remember this pizza." Don't skip it.
Quick Weeknight Timing
If using store-bought crusts, this comes together in under 30 minutes—ideal for busy evenings. Prep the pesto while the oven preheats, spread, add toppings, and bake. Pair with a side salad for a complete meal.
Make-Ahead Tips
- Prepare the pesto base up to 2 days ahead; store in the fridge in an airtight container.
- Slice and prepare toppings the night before.
- Assemble and freeze unbaked pizza on a baking sheet, then bake directly from frozen (add 3–5 minutes to baking time).
Comments
No comments yet. Be the first!
Leave a comment
Recipe Reviews
Share your experience with this recipe!
Please sign in to write a review for this recipe.
Community Reviews
No reviews yet. Be the first to share your experience with this recipe!