Gluten-free Mediterranean Chickpea Flour Pizza

We’re well into the International Year of Pulses now, and I just LOVE coming up with new ways to incorporate more pulses (aka chickpeas, lentils, dry peas and beans) into my diet. This flatbread is my latest discovery, and it’s so easy and delicious– I made it in just about 30 minutes on a weeknight!

flatbread pizza

As part of my ongoing partnership with USA Pulses and Pulse Canada as a Pulses Ambassador, I’ve been trying new pulse-based ingredients this year, with my latest discovery being garbanzo bean flour. This nutrient-rich flour is easy to find in nearly every grocery store these days, and packs quite a punch of fiber and protein into each serving. (About 6 grams of protein per slice of this pizza!) If you have access to a heavy duty blender, you can even whip up a batch of this this flour in your own kitchen.

The base of this flatbread is actually a very traditional recipe for socca, which is a flatbread made from just garbanzo bean flour and water. It’s naturally gluten-free, without needing a bunch of excess ingredients to make it hold together, and it takes only minutes to prepare the batter before you bake it in the oven. Topped with a creamy hummus-like spread and roasted seasonal vegetables, this flatbread is super-flavorful and filling!

The toppings would be easy to change-up throughout the year, so I hope this high-protein flatbread becomes a new favorite for you.

Mediterranean Flatbread Pizza
Makes one 12-inch flatbread, about 2 meal-size servings

STARCH |  Gluten-free, Dairy-free, Soy-free, Egg-free, Nut-free, Vegan

Ingredients:

Roasted Vegetables:
1/2 a zucchini, sliced into 1/2-inch half moons
1 large tomato, sliced
1/2 red onion, thinly sliced
1 tablespoon extra-virgin olive oil or coconut oil
Sea salt & Pepper

Flatbread:
1 cup garbanzo bean flour
1 cup water
2 tablespoons extra-virgin olive oil
3/4 teaspoon fine sea salt

Quick Hummus Spread:
1 1/2 cups cooked chickpeas, or 1 (15 oz.) can, rinsed and drained
1/2 teaspoon salt
1/2 teaspoon ground cumin
1 tablespoon fresh lemon juice
1 to 2 cloves garlic, to taste
1 tablespoon olive oil
2 tablespoons water

Fresh spinach or arugula, for topping

Directions:

1. Preheat the oven to 400F, and line a large baking sheet with parchment paper. Arrange the sliced vegetables into a single layer on the lined baking sheet, and drizzle the top with olive oil, salt and pepper. Set in the oven to roast for 30 minutes.

roasted-veggies-and-socca

2. As soon as you get the veggies in the oven, start making the flatbread batter. Combine all of the ingredients in a large bowl and use a whisk to stir them together, making sure that there are no lumps. This mixture should have the consistency of pancake batter. Generously grease a 12-inch skillet (I like to add a piece of parchment paper on the bottom, too, to make sure the crust is easy to remove later) and pour the batter into the skillet. Shake the skillet to make sure the batter covers the entire bottom. Place the skillet into the oven with the roasting veggies to cook for the remaining 20 minutes left on the timer.

3. While everything is cooking, combine all of the ingredients for the Quick Hummus Spread into a small food processor, starting with just one clove of garlic, and blend until smooth. Add more garlic, if desired, and adjust any other seasoning to taste. Set aside.

hummus-socca

4. When the veggies and flatbread are cooked, flip the flatbread out of the skillet onto a large plate and top with the hummus spread, a sprinkling of fresh arugula or spinach, and then arrange the roasted vegetables over the top. Season with additional salt and pepper if desired, and any other toppings you like. (I added a sprinkling of sheep’s milk feta in the photo, but keep in mind that makes this dish no longer properly combined or dairy-free.)

You can return the flatbread to the oven to warm it up for an additional 10 minutes, until everything is heated through, or you can serve it right away– which is what I opted for on a busy weeknight. Leftovers can be stored in an airtight container in the fridge for up to 4 days.

socca-recipe

5 from 7 votes
Print
Mediterranean Flatbread Pizza
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hrs
 
An easy gluten-free flatbread that's loaded with Mediterranean flavors, plus a healthy serving of fiber and protein.
Course: Main Course
Servings: 2
Calories: 717 kcal
Author: Detoxinista.com
Ingredients
Roasted Vegetables:
  • 1/2 a zucchini , sliced into 1/2-inch half moons
  • 1 large tomato , sliced
  • 1/2 red onion , thinly sliced
  • 1 tablespoon extra-virgin olive oil or coconut oil
  • Sea salt & Pepper
Flatbread:
  • 1 cup garbanzo bean flour
  • 1 cup water
  • 2 tablespoons extra-virgin olive oil
  • 3/4 teaspoon fine sea salt
Quick Hummus Spread:
  • 1 1/2 cups cooked chickpeas , or 1 (15 oz.) can, rinsed and drained
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1 tablespoon fresh lemon juice
  • 1 to 2 cloves garlic , to taste
  • 1 tablespoon olive oil
  • 2 tablespoons water
Fresh spinach or arugula, for topping
Instructions
  1. Preheat the oven to 400F, and line a large baking sheet with parchment paper. Arrange the sliced vegetables into a single layer on the lined baking sheet, and drizzle the top with olive oil, salt and pepper. Set in the oven to roast for 30 minutes.
  2. As soon as you get the veggies in the oven, start making the flatbread batter. Combine all of the ingredients in a large bowl and use a whisk to stir them together, making sure that there are no lumps. This mixture should have the consistency of pancake batter. Generously grease a 12-inch skillet (I like to add a piece of parchment paper on the bottom, too, to make sure the crust is easy to remove later) and pour the batter into the skillet. Shake the skillet to make sure the batter covers the entire bottom. Place the skillet into the oven with the roasting veggies to cook for the remaining 20 minutes left on the timer.
  3. While everything is cooking, combine all of the ingredients for the Quick Hummus Spread into a small food processor, starting with just one clove of garlic, and blend until smooth. Add more garlic, if desired, and adjust any other seasoning to taste. Set aside.
  4. When the veggies and flatbread are cooked, flip the flatbread out of the skillet onto a large plate and top with the hummus spread, a sprinkling of fresh arugula or spinach, and then arrange the roasted vegetables over the top. Season with additional salt and pepper if desired, and any other toppings you like. (I added a sprinkling of sheep's milk feta in the photo, but keep in mind that makes this dish no longer properly combined or dairy-free.)
  5. You can return the flatbread to the oven to warm it up for an additional 10 minutes, until everything is heated through, or you can serve it right away-- which is what I opted for on a busy weeknight. Leftovers can be stored in an airtight container in the fridge for up to 4 days.

If you haven’t already, be sure to join me in taking the Pulse Pledge. To participate, you simply need to eat one serving of pulses each week! That should be an easy feat with delicious recipes like this one, right?

Reader Feedback: Have you made socca before, or experimented with garbanzo bean flour? I’ve seen lots of recipes for black bean brownies around, so I might have to try my hand at a pulse-based dessert next!

Note: This post is sponsored by USA Pulses/Pulse Canada as part of my ongoing partnership to promote the 2016 International Year of Pulses. I love having an excuse to get creative in the kitchen and work with these sustainable and protein-rich superfoods, so I hope you’ll enjoy them, too! 

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Meet Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned certified nutritionist consultant, trying to make healthy living as easy as possible. I believe in eating delicious whole foods on a regular basis to help naturally support the body’s detox organs— no juice fasting required. (Unless you want to!) If you make one of my healthy recipes, tag @detoxinista on Instagram or Facebook so I can see!

20 thoughts on “Gluten-free Mediterranean Chickpea Flour Pizza

  1. Karen

    Aw man that is so funny. I am making socca for the first time tonight!!! It’s such a great concept. I looked into it and Apparantly if you have a dehydrator you can soak your beans over night first to reduce phyctic acid then dehydrate and blend it into flour and it should work just as well. In Tess masters cookbook she recomends using salt when you soak or sprout (in assuming the reason is phyctic acid as to why she does that…). I’ve heard others do it with baking soda or even a little vinegar to decrease phyctic acid further (which I’m currently trying). I left a comment on teas blog asking her and she said you can absolutely soak or even sprout your flour before turning it into flour. (Although sprouting might make it taste different I would think). What I am unsur of is how long it would last after being ground. I would prob store in fridge or freezer??

    Reply
    1. Karen

      Oh. Ps. For those who don’t know (not detoxinista … She knows everything. 😁) I also learned u can’t always make flour from all beans. Well… U can. But u have to do it properly. Kidney beans contain phytohemagglutinin and need to be boiled For at least 10 min to make them safe to consume. So u could make flour out of beans. But some need to be cooked properly first to make them safe.

      Reply
  2. Anita

    As someone who has been eating gluten free for the past 12 years or so i’ve experimented with garbonzo bean flour. I have to say I don’t recommend it for baked goods like muffins or cookies etc. To me the flavor of the flour over powers everything. I have enjoyed it though for whipping up a quick pizza dough very similiar to what you made.

    Reply
  3. Tom ~ Raise Your Garden

    I’m always surprised how bad traditional flatbread is for you. Not that I should be, but it’s loaded in crap. This pizza looks just as good as it’s not so healthy counterpart so I’ll have to give it a whirl.

    Reply
  4. Ruth

    There is a bag of garbanzo bean flour in my pantry that I bought to make a variation of falafel (didn’t turn out as good as using normal chickpeas so that’s why I still have the bag!). Now I have another recipe to use it for! This looks like a fun change from the normal pizza that is also nutritious. And the toppings are endless 🙂

    Thanks for sharing the pizza dough recipe, Megan!

    Reply
  5. Brooke

    I made these the other night for my husband and I and they were delicious! Perfect portion for the two of us and really amazing flavor. This was easy for our busy week and satisfied our pizza craving in such a healthy way. Thanks for the delicious recipe!

    Reply
  6. Kathleen

    Maybe a silly question but I’m assuming if you the parchment paper you oil it instead of the pan??

    Reply
  7. Hinalio

    I loved the recipe! I used a parchment paper and spread the batter into 2 of 9inch pans. One with hummus and the other one with traditional tomato sauce base:) they both turned out great and this is definitely my go to pizza crust recipe!! Thank you!!

    Reply
  8. LOurdes

    Hi Megan, Im very excited to try this new pizza crust. Im a big fan of all your recipes, always big success! I have a question regarding the crust, you mentioned putting a pice of parchment paper for easy lifting, do yo put oil on the pan, then parchment paper followed by the batter?or is it parchment paper with oil on it then the batter?
    Thank you!

    Reply
  9. Carrie

    Oh my gosh !! This is called ” good eats ” ! So easy and fast to make ! I oiled the parchment lightly , not the pan ! I could eat this every night I think …. Thank you !!

    Reply
  10. Christina

    My son LOVES pizza. Lately we have been buying frozen pizza crusts and making semi-home made pizzas. Just tried this recipe last night. We won’t be buying frozen pizza crusts anymore! How EASY and economical! Thank you

    Reply
  11. Deborah

    Hi,
    To make the flatbread, you mention to put a piece of parchment paper down??.

    So, do you grease the skillet and then put the parchment paper down before putting in the flatbread batter? Any suggestions on what to grease the skillet with? (olive oil, coconut oil ??? )

    Thanks and Happy New Year

    Reply
  12. Neva

    This was amazing and delicious. I did the math and was able to take this recipe and divide it into 2 – 9 inch. cake pans without modification and it was perfect! Fed 3 adults until we were stuffed. Didn’t have chickpeas for the hummus so I substituted black beans and it was still great. Perfect veggie Sunday lunch that is so filling I didn’t need dinner.

    Reply
  13. Lydia

    Megan, did you notice that when you “print” your recipe the letters are so light you can hardly read it. I believe you’ve chosen grey as the colors of your text on your website and they don’t appear on the printed copy as well as black. I’d love to try your pizza. Thanks, Lydia

    Reply

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