Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 13.1% of RDA
• Carbs: 14.4% of RDA
• Fat (total lipid): 5.6% of RDA
• Fiber: 31.3% of RDA
• Fructose: 0.1% of RDA
• Protein: 14.2% of RDA
• Sodium: 19.1% of RDA
• Sugar: 17.9% of RDA
• Vitamin A (IU): 106% of RDA
• Vitamin B6: 58.9% of RDA
• Vitamin C: 12.4% of RDA
• Iron: 0.3% of RDA
• Magnesium: 38.3% of RDA
• Manganese: 27.4% of RDA
• Niacin: 32.2% of RDA
• Potassium: 25.0% of RDA
• Zinc: 15.8% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Follow the steps for "Roasted Garlic White Bean Spread" in the dependent recipes section to the right. You'll need 1 1/4 cups of the spread.
MAKING THE CHICKPEA BATTER
2.
In a large bowl, combine the chickpea flour, dried rosemary, garlic powder, and salt. Add the water and whisk together.
3.
Cover with plastic wrap and set in a slightly warm place (like on top your fridge or on the counter by the stove) for about 30-40 minutes.
4.
Set oven to 375 F.
STEAMING THE SPINACH
5.
Heat a non-stick pan with a couple of tablespoons of water.
6.
Rinse and roughly chop the spinach.
7.
Add the spinach, cover, and cook until wilted, just 3-5 minutes. Spinach is ready when wilted.
8.
Squeeze out any excess water from the spinach. Set aside for topping your pizza later.
MAKING THE PIZZA
9.
After about 30 minutes, your chickpea batter will be bubbly a little. It is ready! Make sure your oven is set to 375 F.
10.
Using a small non-stick pan. Coat it lightly with canola, coconut, or another high-heat oil. Heat pan over medium-high heat.
11.
Pour about 3/4 cup of the chickpea batter mixture into the preheated pan.
12.
Swirl around the pan, like you would for a pancake, evenly coating the pan.
13.
Cook for about 7-8 minutes, until bubbly and nearly dry. If you try to remove from the pan too early, it will be too wet and fall apart on you. You can reuse the batter, just wait longer when cooking the next one.
14.
Remove the flatbread from the pan and place on a piece of foil or a baking sheet. Repeat with remaining chickpea batter.
15.
When all of your flatbreads are ready, time to start topping. Spread on a couple of tablespoons of the Roasted Garlic White Bean Spread.
16.
Bake at 375 F 8-10 minutes, until lightly darkened around the edges.
17.
Sprinkle on the steamed spinach. Serve immediately.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
For the spread, you can use your favorite marinara, hummus, roasted red pepper spread ,etc.
2.
Feel free to add any other toppings of choice.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 263
Protein 16.0 g
Carbohydrates 39.5 g
Iron 0.06 mg
Fiber 8.76 g
Calcium 0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
