Vegetarian whole grain pizza – Copyright Coquere

Vegetarian whole grain pizza satisfies much more than pizza made from fine flour.


Vegetarian whole grain pizza

Vegetarian whole grain pizza satisfies much more than pizza made from fine flour. In this recipe, pizza is made with a thin bottom. Thus, there will be much less calories. Vegetarian whole grain pizza is made with inspiration in the classic Mediterranean and blue zone diet. In this diet, some carbohydrates are used, but which are of the whole grain type with a lot of fibres. That is not the fine pizza and pasta, which is the food that is highlighted as the healthiest part of the Mediterranean diet i.e. In this vegetarian whole grain pizza, you get a lot of vegetables, fibres and healthy nutrients. In addition, healthy olive oil is used. It tastes lovely and satisfies 2-3 people.


You can read more about the blue zone and the Mediterranean diet in the links at the bottom of the recipe. These are simple diets to follow, as they are based on some basic principles, something you can see in the Mediterranean diet pyramid.



125 g fine spelled flour
150 g whole spelled flour
25 g oatmeal flour
2 dl lukewarm water
1 teaspoon dry yeast
1 teaspoon salt
Olive oil



½ onion
2-3 tablespoons cut spring onions
10-14 Kalamata olives without stones
10-12 green asparagus
3 tomatoes
125 g grated cheese
25 g grated parmesan cheese
1 teaspoon dried oregano
1 pinch pepper
1 pinch salt
1-2 tablespoons ketchup


Recommended spices

Chili dried
Thyme dried
Oregano dried


Good quality olive oil (EVO)
Fresh herbs such as basil, parsley or the like.


  1. Start by making the dough. Put all the dry ingredients in a baking bowl and mix them together.
  2. Pour in lukewarm water, as with all yeast baking, the water must not exceed 37 °C. Mix everything well in the baking bowl.
  3. Add some fine flour on a baking surface, and knead the dough together for 3-4 minutes. Add more flour, a little at a time until the dough has become elastic and does not stick to your fingers.
  4. Put some olive oil in the baking bowl and put the dough back in the bowl. Turn it slightly so that it is covered with oil. Set the dough covered in a warm place for 20-30 min.
  5. When the dough has risen, you add a little olive oil on a baking surface. Now knead it together for 2-3 minutes. Put a little more olive oil on the baking surface if necessary.
  6. Roll out the dough to the shape you want. It extends nicely to 30×40 cm i.e., to a regular size of baking tray for oven. You can also use your own pizza stone. If you do not have a pizza stone, you can put the baking tray in the oven and preheat it in the oven in the same way as with a pizza stone. This is not necessary, but gives a slightly crispier bottom. If you do not want it, you just have the dough out on a baking paper on the baking tray.
  7. Then put on the topping. If you preheat, you have the dough on the preheated plate or pizza stone. Then you have on topping.


  1. In the meantime, when the dough rises, it is a good idea to prepare all the other ingredients.
  2. If using asparagus as suggested, break off the dry part. Then divide them again in two so that you get a top and a bottom. Boil them quickly in salted water for 1-1 ½ minutes, and then put them in cold water to stop the boiling process. Place them on paper towels to dry.
  3. Then divide tomatoes into thin slices until you have at least 12 nice slices. Also place these on a paper towel, press them lightly with another paper towel to get more moisture out. Lay them out nicely on a tray or similar. Grind over a little salt and pepper. Set aside.
  4. Cut olives, spring onions and onions into slices or smaller pieces as you like.
  5. Grate the cheese and place it in a small bowl. Add oregano, salt and pepper. Mix well.
  6. When the dough is ready to put on topping; Start by putting on ketchup, and spread it evenly over.
  7. Then add onions and spring onions.
  8. Sprinkle evenly over the cheese.
  9. Put on tomatoes, olives and asparagus.
  10. Sprinkle even more spices, and use as much and the type you want. The spices in the recipe are just a suggestion.


Bake: Preheat oven to 200 ° C, and increase the temperature when you insert the pizza to 240 ° C. Set the pizza high, and not in the middle rack.


Served: Freshly baked, sprinkle with a little olive oil, and put on some fresh herbs. Basil goes very well with the tomato flavour.

Allergy: Gluten. Lactose free. Low FODMAP, if you use spelled flour and oatmeal flour. I.e., if you follow the recipe.

Mediterranean diet  – simply explained: Mediterranean diet

Blue Zone diet explained from the official bluezone page: Blue zone diet

Those particularly interested; can read this in-depth article on the Mediterranean diet from the US National Institutes of Health: Mediterranean diet

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