Garbanzo Flour Flatbread and Pizza

Want a pizza that is filling enough that you won’t overeat? Looking for one that is gluten free and free of additives? How about one more rich in fiber, protein, potassium, iron and not “empty” processed carbs? On top of all of that do you also want it to taste good and be able to make it in 15 minutes? This recipe has you covered.

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I have been making this for a couple of years now and have no idea how it has taken this long for me to share with you! Better late than never, though, right? I have to say too that I have finally perfected the garbanzo to water ratio as well as the cooking time. Less guess work for you! What is best is that this can be used as a pizza or a flat-bread. Even better, the flat-bread, if seasoned well, can be a snack by itself without a dip! I have pictures of a couple of different flat-breads and two different pizzas below but the recipe itself is for the flat-bread portion.

Garbanzo Flour Pizza Crust

Purchasing Tip: Bob’s Red Mill (not sponsored) makes my favorite garbanzo flour. It is also usually the only one in the store! If you are having trouble finding it, ask at your local Whole Foods. If you live in Bucks County, Organnons has it for under $3 – I may or may not clear the shelves once a month. It can also be used to thicken too-liquidy hummus, a sauce, or a soup, rather than using cornstarch or white flour. I also have made some great cupcakes and gingerbread muffins with it!

Garbanzo Flour Flatbread

In addition to the tofu ricotta, cherry tomato and asparagus variety above, here are some other ways we’ve enjoyed it:

garbanzo 2

Garbanzo Flat bread with Nutritional Yeast & Fresh Basil

FullSizeRender-4

Pizza with kale, sauteed onions, roasted red peppers & cashew parm.

pizza with vegan tofu ricotta, sauteed garlic and broccoli

garbanzo pizza

tomato sauce, cashew parm, onions and fresh basil

Garbanzo Flat Bread and Pizza Crust

Vegan, Gluten-Free
Serves 2

Ingredients

  • 1 Cup (120 g) garbanzo flour
  • 5.5 ounces water
  • 1 teaspoon Italian seasoning
  • 1/2 tsp garlic powder
  • dash salt

Directions

  • Heat oven to 350 F.
  • Add water to flour in a medium mixing bowl and stir until well mixed with no lumps. If mixture seems too thin, let sit for 10-15 minutes.
  • Cover a baking sheet with parchment paper and spray lightly with cooking spray.
  • Pour batter over paper and spread evenly into pizza shape with rubber spatula.
  • Bake for 10 minutes if making pizza, 12-14 if making flat bread.
  • After removing from the oven, carefully separate from the parchment with a large flat spatula before completely removing or adding pizza toppings.
  • If making pizza, add toppings of choice, and place back in oven for 5 minutes.
  • Slice and serve!

 

Nutrition Information (for flat bread without toppings):

Serving Size: Half of Flatbread
Calories: 220
Total Fat: 4 g
Cholesterol: 0 mg
Carbohydrate: 37 g
Fiber: 10 g
Sugar: 5 g
Protein: 12 g
Sodium: 10 mg   Potassium: 526 mg 11%

Vitamin A: 0%       Thiamin: 12%        Riboflavin: 5%
Niacin: 4%              Pant Acid: 5%   Vitamin B6: 10%
Folate: 60%              Vitamin C: 4%   Vitamin E: 3%
Calcium: 8%              Iron: 20%              Zinc: 15%
Magnesium: 18%    Copper: 25%        Manganese: 75%
Phosphorus: 15%       Omega 3: 0.35 g

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9 thoughts on “Garbanzo Flour Flatbread and Pizza

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