一道来自意大利的菜肴
灵感来自餐厅菜品
Arugula Mushroom Pizza
A thin, crisp-edged pizza with bright tomato sauce, a light layer of melty cashew mozzarella, sliced white mushrooms, green and red pepper rings and black olives, finished with a big handful of fresh arugula after baking. Oil-free from dough to topping.
ElyHigh fat26% of calories from fat, mostly from raw cashews
我们如何标注脂肪含量
26% of this recipe's calories come from fat, counting 4 kcal per gram of carbohydrate and protein and 9 per gram of fat. On our scale under 10% of calories from fat is low fat, 10% to under 20% medium, 20% or more high.
Where the fat comes from
- Raw cashews: 77% of the fat. It raises the dish's calorie density by about 28%. You may consider replacing it with blended white beans, cauliflower or silken tofu for the creaminess.
Why we suggest less fat, with what the doctors say and where they say it: low-fat plant based diet and calorie density.
食材
2 人份。
Raw cashews
This ingredient gives 77% of the recipe's fat and 30% of its calories, and raises the dish's calorie density by about 28%. You may consider replacing it with blended white beans, cauliflower or silken tofu for the creaminess.
边做边勾选食材。下方营养信息仍按每份计算。
做法
Make the dough: mix the whole wheat flour, bread flour, instant yeast and 1/2 tsp (2.5 ml) of the salt in a bowl. Add 140 ml (a little over 1/2 cup (120 ml)) of warm water and stir into a shaggy dough, then knead 8 minutes until smooth and slightly tacky.
10 分钟
Cover the dough and let it rise in a warm place until doubled, about 1 hour. Meanwhile, cover the cashews with boiling water and let them soak.
1小时
Put a pizza stone, steel or upside-down baking tray in the oven and preheat to 250°C (480°F) for at least 30 minutes.
Make the cashew mozzarella: drain the cashews and blend them with the nutritional yeast, lemon juice, tapioca starch, 1 garlic clove, 1/4 tsp (1.5 ml) salt and the remaining water (about 100 ml) until completely smooth. Pour into a small nonstick pan and stir over medium heat for 2–3 minutes until it turns thick, glossy and stretchy.
3 分钟
Make the sauce: grate the other garlic clove into the tomato passata and stir in 1 tsp (5 ml) of the dried oregano and the rest of the salt.
2 分钟
Prep the toppings: thinly slice the mushrooms, cut the green and red bell peppers into thin rings or strips, and have the sliced black olives ready.
5 分钟
On a sheet of parchment paper, press and stretch the dough into a thin 30 cm (12 inches) (12 in) round, leaving a slightly thicker rim. Spread the tomato sauce, leaving 2 cm (¾ inch) bare at the edge, then dot and spread the cashew mozzarella thinly over the sauce. Scatter the mushrooms, peppers and olives on top and sprinkle with the remaining oregano.
5 分钟
Slide the pizza on its parchment onto the hot stone or tray and bake 10–12 minutes, until the rim is golden and the cheese has spots of color.
12分钟
Take the pizza out, cut into 6 slices and pile the fresh arugula on top right before serving.
小贴士
- Add the arugula only after baking so it stays fresh and peppery, like in the photos.
- A very hot stone or steel gives a crisp crust without any oil; give it the full 30 minutes of preheating.
- Spread the cashew mozzarella thin: it should look like a light golden layer under the toppings, not a thick blanket.
- If you like heat, swap the red bell pepper for a mild red chili cut in rings.
备注
Inspired by a pizza Ely ate at a restaurant in Batumi, Georgia, in April 2025 (restaurant not named).
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营养成分表
每份营养含量,根据上述食材的USDA数据和产品标签估算。% 每日摄入量参考成人,采用美国FDA标准。
按食谱总重量 100% 计算的真实数据。
- 碳水化合物59%102 g
- 蛋白质15%26 g
- 脂肪26%20 g
| 营养素 | 每份 | % 每日摄入量 |
|---|---|---|
| 热量 | 660 kcal | |
| 蛋白质 | 26 g | 51% |
| 脂肪 | 20 g | 26% |
| 碳水化合物 | 102 g | 37% |
| 膳食纤维 | 13 g | 46% |
| 钠 | 1,321 mg | 57% |
| 钾 | 1,102 mg | 23% |
| 钙 | 116 mg | 9% |
| 铁 | 7.7 mg | 43% |
| 镁 | 221 mg | 53% |
| 锌 | 4.6 mg | 42% |
更多食谱
Arugula Mushroom Pizza: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/arugula-mushroom-pizza/