Pizza With Soy And Corn Recipe
Description:
The Pizza With Soy and Corn recipe is a delicious, wholesome option for those craving a pizza but wanting to stay healthy. It is packed with protein from soy granules and sweet corn, all nestled on a hearty whole-wheat pizza dough base. This dish allows you to enjoy the flavors of an indulgent pizza with a health-conscious twist. You can adjust the toppings to your liking, choosing either homemade or store-bought pizza bases, and prepare the pizza with a crispy tawa-baked crust for a unique and satisfying texture. With a mozzarella cheese topping and a rich, homemade tomato sauce, this pizza strikes a perfect balance between healthy and delicious.
Cuisine: Italian
Course: Dinner
Diet: High-Protein Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Pizza base | 1 (homemade/store-bought) |
| Mozzarella cheese | 1/2 cup, shredded (adjust as per preference) |
| Onions | 2, thinly sliced |
| Soy granules | 1 cup |
| Sweet corn | 1 cup |
| Homemade tomato puree | 2 tablespoons |
| Dried oregano | 1 teaspoon |
| Butter (salted) | 3/4 tablespoon (for roasting the pizza base) |
| Tomatoes | 3, chopped (for pizza sauce) |
| Garlic | 4 cloves, minced |
| Oil | 1/2 teaspoon |
| Sugar | A pinch |
| Dried oregano | 1/2 teaspoon |
| Red chili flakes | To taste |
| Salt | To taste |
| Black olives | A few, sliced |
| Cherry tomatoes | 1-2, for garnish (optional) |
Preparation Time:
- Prep time: 20 minutes
- Cook time: 40 minutes
Instructions:
-
Prepare the Soy Granules and Corn:
Begin by boiling the soy granules in a pot for approximately 10 minutes. Once done, strain them using fresh water to remove any excess starch.
In a separate pressure cooker, cook the sweet corn with sufficient water until you hear one whistle or the corn becomes soft but not mushy. Set the corn aside once it’s cooked. -
Sauté the Onions:
Heat a wok or kadai and add 1 teaspoon of oil. Let the oil heat up, then add one chopped onion along with a pinch of salt. Sauté the onions until they turn translucent, then remove them from the wok and set aside.
In the same wok, add the second onion and sauté until it is semi-cooked, just beginning to soften. -
Cook the Soy and Corn Mixture:
To the semi-cooked onions, add the boiled soy granules. Sauté the mixture for another 1-2 minutes to allow the flavors to meld together. Then, add the boiled sweet corn and mix well.
Season the mixture with salt, red chili flakes, and dried oregano. Stir in the homemade tomato puree and cook for an additional 5 to 7 minutes, allowing the flavors to combine and the mixture to thicken slightly. Set the filling aside once cooked. -
Prepare the Pizza Base:
While your soy and corn mixture is cooling, take your pizza base (store-bought or homemade) and prepare it for baking. If using a store-bought base, you can lightly roast it in a pan or tawa using butter for added crispiness. For homemade dough, ensure it is rolled out evenly. -
Assemble the Pizza:
Spread a thin layer of butter (salted) on the prepared pizza base. Then, layer it with the sautéed soy and corn mixture. Evenly sprinkle the shredded mozzarella cheese over the top. You can add additional toppings, such as black olives and halved cherry tomatoes, to enhance the flavor and texture. -
Prepare the Tomato Sauce:
To make the pizza sauce, heat 1/2 teaspoon of oil in a small pan. Add the minced garlic and sauté for 1-2 minutes until fragrant. Then, add the chopped tomatoes and cook until they soften and release their juices. Season with a pinch of sugar, dried oregano, salt, and red chili flakes to taste. Simmer for 5 minutes, then blend the sauce into a smooth consistency. -
Bake the Pizza:
Preheat your oven to 375°F (190°C). Once the pizza is assembled, place it on a baking tray and bake for 15-20 minutes or until the cheese is melted and the crust turns golden brown and crispy.
Alternatively, you can bake the pizza on a tawa (if using the tawa method), pressing gently to ensure an evenly crisped crust. -
Serve and Garnish:
Once your pizza is ready, remove it from the oven and allow it to cool slightly. Garnish with extra cherry tomatoes, black olives, or fresh herbs if desired. Slice it up and serve hot.
Tips:
- Crust Variations: For an extra crispy crust, you can lightly brush the base with olive oil before adding toppings.
- Soy Alternatives: If you prefer a different protein source, you can substitute the soy granules with crumbled tofu or tempeh for a similar texture.
- Cheese Options: Feel free to adjust the amount of mozzarella cheese, or use a mix of your favorite cheeses like cheddar or parmesan for extra flavor.
- Toppings: Additional vegetables like bell peppers, mushrooms, or spinach would also make a great addition to this pizza.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | 12g |
| Carbohydrates | 30g |
| Fat | 9g |
| Fiber | 3g |
| Sodium | 350mg |
| Sugar | 6g |
Enjoy this nutritious and flavorful Pizza with Soy and Corn for a dinner that’s both satisfying and guilt-free. Whether you choose to bake it in the oven or on a tawa, this pizza offers a delicious, high-protein vegetarian meal that’s perfect for health-conscious pizza lovers.
