Garbanzo Bean Pizza Crust (low-glycemic, high protein pizza crust)

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In a part of Italy, you will find  pizza made on the stove-top. It is leavened with baking powder and not yeast. I’ve been doing this for years now with crust I make from semolina flour. Sometimes I alter it and add millet flour. Lately, garbanzo bean, or “chick pea” flour is my flour of choice for it’s nutritional content.  Unlike the crust I just described, for this crust you will need yeast. There is no “need” to “knead” the dough though, basically because it’s not dough, it is batter; sorta like pancake batter only a little thicker.

Another little Italy story is that of panelle, a chick pea fritter. you can find some good recipes for this online. I viewed one provided by Mario Batali. Although the fritters look delicious, I do not usually “fry” anything is large amounts of hot oil.

This chick pea crust idea was born out of a combination of ideas: the old crust recipe I have used for years for stove-top pizza, and fried panelle.

This crust is barely fried and is quite healthy. I recommend sticking to the avacado oil suggestion as it is a great heat-tolerant oil.

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The batter-like dough will continue to puff up. It actually looks pretty cool.

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Ladle it out of the bowl onto you griddle. Below is what it looks like cooked:

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Add the sauce and cheese. cover and cook.  Do this process 4 times. You end up with four 8-inch pizzas

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Garbanzo Bean Pizza 

Ingredients:

  • 2-1/4 cups chick pea flour
  • 3/4 cup whole wheat pastry flour (or gluten-free flour mix with xanthan gum added; 1 teaspoon to one cup flour mix)*
  • 1 teaspoon sea salt
  • 2 packets yeast (4-1/2 teaspoons
  • 1-3/4 cups hot water (105-115 degrees F)
  • 2 teaspoons avocado oil plus 2-3 tablespoons for cooking
  • 2 teaspoons agave nectar or honey
  • Organic mozzarella
  • Organic raw cheddar
  • Sliced or chopped veggies of your choice
  • Homemade or organic pasta or pizza sauce
  • Dried oregano

 

  1. Whisk flours and salt in a large bowl.
  2. In another bowl or measuring glass, pour the hot water and add the yeast, oil and agave nectar. Let sit for 2 minutes for yeast to dissolve. Stir to mix.
  3. Add the yeast mix to the flour. Stir until well mixed.
  4. Heat a 9-inch skillet over medium heat. Coat with nonstick spray.
  5. Once pan is ready (a few drops of water will sizzle), add a few drops of oil.
  6. Using a soup ladle, transfer two ladle-fulls of batter to the pan. Use a silicone spatula to spread mixture all around the pan. Cover. Cook until set about 6- 7 minutes, but watch it as stove top temps vary!
  7. Add your sauce, cheese, oregano and chopped veggies of your choice.Cover and cook a couple of minutes more.. Cheese should be melted.
  8. Transfer pizza to a serving plate.  If your pan was the same size as mine, a dinner plate is the perfect size to transfer to.

Note: your batter will keep rising as you work. This is okay!

*As of this post, I have not tried making this with the gluten-free flour option. Let me know if you try it. I will change post upon trying it.

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About Fit, Healthy, Happy Home

I now more than ever dedicate all that I do to the Lord and His purposes. As a trainer and natural foods consultant, mother of 3 and wife to an anointed husband, My blog reflects my walk with God and what He gave us, and how to prepare foods the best way possible, and my desire to get others in shape.
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