Whether you are new to or well-versed in the concept of grain-free pizza crusts, I have an original, vegetable-centric option that I hope will have you running to the kitchen to try.
It’s made with two humble ingredients, parsnips and chickpea flour and can be shaped into pizza crusts big or small (think dinner or snacks–pizza all day!), takes minutes to prepare, and can be topped with any and all of your favorite toppings.
Delicious + Nutritious = Gorgeous.
The inspiration for this recipe comes from two other grain-free pizza crusts I love to make: cauliflower pizza crusts and chickpea flour pizza crusts.
Both are versatile and delicious, but they also have constraints. With the former, the cauliflower must be cooked and then squeezed dry of excess liquid before being shaped into a crust. It’s not difficult, but it is time consuming. Chickpea flour crusts, on the other hand, are fast, but they are made from a batter and must be cooked in a skillet or other dish; not a problem, but it limits their versatility.
So, I decided to merge these two crusts into one. I stayed with a white vegetable, but opted for parsnips instead of cauliflower. The primary reason for the swap? Parsnips have a much lower water content than cauliflower, hence, no pre-cooking or squeezing required.
Simply shred the parsnips, combine with a chickpea batter (which holds everything together in lieu of eggs), and you have a simple crust that can be shaped and baked.
You will also have a pizza crust packed with great nutritional benefits: chickpea flour delivers a generous dose of plant-based protein and fiber, while parsnips contribute high levels of an array of minerals (specifically, potassium, manganese, magnesium, phosphorous, zinc, and iron), vitamins (including B, C, E and K), and fiber.
My friends, you need this pizza!
The edges of the crust are crispy–hurrah! But that also means that you need to watch the closely (peek, peek and peek again) during the last few minutes of baking to avoid burning.
I prefer to divide the crust into four equal portions to maximize the crispy edges. Additionally, slices are easier to pick up when the pizzas are kept relatively small (leave the forks in the drawer :)).
As you can see, I went a bit overboard with my variety of toppings. Pizza seems to lead to exuberance! Go ahead and do the same, or keep it classic. Think regular cheese, non-dairy cheese, loads of vegetables, no vegetables, pesto, marinara sauce, fresh herbs–choose what you crave, and go for it!Print
- 1/2 cup water
- 1/4 cup chickpea flour
- 1–1/2 tablespoons olive oil
- 1/2 teaspoon fine sea salt
- 3 to 4 medium-size parsnips, washed and peeled
- Preheat oven to 375F. Line a large rimmed baking sheet with parchment paper.
- In a large bowl, whisk together the water, chickpea flour, olive oil, and salt. Let stand while preparing the parsnips.
- Finely grate the parsnips (you should have enough to measure 2 lightly packed cups).
- Add the parsnips to the chickpea flour mixture, stirring until well blended.
- Evenly space 4 equal-sized portions of parsnip mixture on prepared baking pan. Using fingertips, press each mound into a circle (about 5 to 6 inches in diameter and about 1/2-inch thick).
- Bake in preheated oven for 14 to 17 minutes or until golden brown. Remove from oven and add toppings of choice.
- Return crust to oven and bake for 7-11 minutes longer until toppings are cooked/melted.
- Serve with any additional fresh toppings (e.g., herbs, greens, avocado slices). Eat!
- Category: Dinner, Lunch
- Serving Size: 1 mini pizza crust (crust only)
- Calories: 152
- Sugar: 6.1 g
- Sodium: 225 mg
- Fat: 5.6 g
- Saturated Fat: 1.3 g
- Carbohydrates: 23.6 g
- Fiber: 5.3 g
- Protein: 3 g
- Cholesterol: 0 mg