13 Epic Ingredients for Hummus Pizza on the Grill
Hummus pizza is a summer favorite! Throw it on the grill and you’ll get the crisp taste of wood fired pizza with savory VEGAN toppings.
This hummus pizza combines 13 epic ingredients to make ONE AMAZING GRILLED PIZZA. With teenagers, I’m frequently looking for ways to get them involved, and this works every time. It’s fast, fun, and delivers gut healthy ingredients to boot.
This post is all about hummus pizza.
gut healthy micro superstars featured in hummus pizza
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What Is It Going to Take to Make Hummus Pizza?
There is a little bit to this pizza. Really, this is a two for one type of meal. Either use your left over corn hummus to make pizza the next day OR make hummus pizza with kale and eat corn hummus the next night for dinner!
- First, make the pizza dough
- Second, make the corn hummus
- Third, make the corn sauté
- Fourth, heat the grill at medium high with your pizza stone inside
- Then, while that is heating cut the cherry tomatoes and kale
- Fifth, assemble! Roll out the dough and lay out your pizza toppings!
- Finally, grill your pizza for 6-8 minutes. Enjoy!
What’s Special About Hummus Pizza?
This pizza combines 13 superstar gut healthy ingredients that come together to taste delicious and provide serious benefits to your health including:
- a better immune system,
- better digestion,
- increased heart health
- reduced risk of cancer and chronic disease
13 Superstar Gut Healthy Ingredients
What we eat matters a lot! This Mediterranean hummus pizza is full of gut healthy ingredients. To learn more, click on those ingredients that are linked below. Or, read on to get all the details on how roasted corn hummus, tomatoes, and kale support your health.
When you’re planning your next Pizza Friday, take it up a notch and whip up this delicious hummus pizza that you won’t find in the freezer section at the store! With its unique and adventurous flavors, it’s sure to be a hit for both kids and adults alike.
Corn Hummus in the Instant Pot
This pizza includes corn hummus in the instant pot, a corn vegetable sauté, and fresh kale from the garden. All of this gets thrown onto a whole-wheat homemade pizza crust and grilled for 7 minutes or less.
Layer Roasted Corn Hummus on the Dough
First, add the corn hummus. This is the base of your pizza instead of pizza sauce. Then, layer the corn vegetable sauté to the pizza.
What are the Health Benefits of Corn Hummus Pizza with Kale?
This vegetarian pizza packs a ton of plant points! Plant points are so important for your gut health because your gut supports your health holistically. Your gut health is related to your heart health, your risk for cancers, the strength of your immune system, and so much more.
Every food we eat “weighs in” on our guts. Pun intended! It’s up to us to figure out what impact we want to make on our health. Let’s take a look at some of the specific ingredients in this hummus pizza and how they support your health.
Kale: A Powerhouse Vegetable
Kale is a nutritional powerhouse amongst leafy greens and is an incredibly versatile vegetable that can be incorporated into countless recipes to promote gut health. Consuming this nutrient dense vegetable regularly can provide a huge boost to overall health and wellbeing.
Doctors have identified the most nutrient-rich and nutritionally-dense foods available, which provide the highest levels of health benefits without additional calories. By calculating the nutrient content divided by calorie content, we can identify these nutritional powerhouses that will benefit our bodies in the most efficient way. (Bulsiewicz, 2020).
Kale is an amazing superfood that is packed full of essential vitamins and minerals – so much so that it deserves a perfect score! Not only that, but it also contains an omega-3 fatty acid called alpha linolenic-acid which is beneficial for health maintenance and disease prevention. (Gunnars, 2018). Who would have thought that you could get nutritious fats from all-natural plants? With one simple diet change, you can improve your health and receive a variety of benefits!
Chickpeas: Plant-Based Protein with A Ton of Benefits
Chickpeas are incredibly beneficial to your overall health because they are packed with dietary fiber, protein, and a host of other micronutrients that help promote a healthy gut bacteria balance. These powerful little superheroes can then fortify your immune system and help fight off destructive bacteria. In short, incorporating chickpeas into your diet is an easy and delicious way to ensure that you stay healthy and happy for years to come!
A stronger and fitter you is the path to a healthier you.
Dr. Kait
Ultimately, a stronger and fitter you is the path to a healthier you. Your body will be improved with increased strength and fitness, resulting in improved bodily functions that require less stored fat and helps to lean out your waist line.
Chickpeas are an incredibly nutrient-dense superfood, packed full of plant-based protein. Similar to black beans and lentils, a single cup of chickpeas contains an impressive 14.5 grams of protein – the perfect way to up your daily intake and support your health goals! (Elliott, 2021). While that may be a lower amount of protein than what is contained in one cup of cooked chicken (USDA, 2022), chickpeas are an incredibly nutritious legume. Chickpeas offer an abundant amount of fiber and a plethora of other vitamins and minerals, making them a healthier alternative to cooked chicken.
An optimal combination of fiber and protein is essential for good gut health, which in turn can have a major positive impact on your overall health and wellbeing; how?
If you are curious to learn more about the benefits of this dynamic duo for your gut health, then check out my post on chickpeas and how they can help to improve your gut health!
Together, fiber and protein are a dynamic duo for your gut health and your overall health including weight loss and preventing chronic disease (think cancer and heart disease). Want to learn more? Check out my post on chickpeas and your gut health.
Corn, an American Staple
Corn is an incredibly powerful and nutritious superfood, packed with antioxidants that are essential for promoting optimal gut health. It’s also a great source of zeaxanthin and lutein which can significantly contribute to the protection of your eyesight. Adding corn to your regular diet can help you reap immense health benefits in the long run (Abdal-Aal et al., 2013).
Additionally, it has a remarkable concentration of ferulic acid that is essential for the development of short-chain fatty acids. These elements are critical for maintaining a healthy gut and can drastically improve your overall wellbeing (Admon & Liu, 2002). Amazingly, the corn plant contains an impressive amount of ferulic acid compared to other grains such as oats, wheat, and rice, making it a valuable part of a healthy diet.
Ferulic acid, a powerful antioxidant, can help reduce inflammation and fight against chronic diseases such as heart disease and diabetes (Admon & Liu, 2002). Furthermore, corn is an incredibly nutritious food that is low in calories. In fact, one husk of corn is equivalent to about 100 calories – the same amount of calories as one apple (Herr, 2022). This makes it a great addition to any healthy diet.(Herr, 2022).
Beans and grains are an excellent combination of complementary food groups, with each providing essential micro-nutrients that support the proliferation of beneficial bacteria in the other. Corn is often thought of as a vegetable, however it is actually a grain and provides excellent nutritional value when included in one’s diet.
In fact, it’s really a vegetable masquerading as a grain. With the high levels of ferulic acid it contains, corn is able to deliver all the benefits of incorporating grains into your diet with less calories than other grains and an added bonus of great taste!
Tomatoes May Protect Against Cancer and Heart Disease
Though they have been blamed for causing inflammation in the past, in fact, they provide protective lycopene nutrients reducing the risk of cancer and heart disease (Bulsiewicz, 2020). As a prebiotic, tomatoes–both raw and cooked–support healthy bacteria to grow in your gut (Collins, 2020).
Tomatoes contain healthy micro superstars that help promote a strong immune system and support your gut health.
dr. kait
In addition to being an incredibly tasty and versatile food, tomatoes also contain healthy micro superstars that help promote a strong immune system and optimal gut health. Two of the most notable bacteria found in tomatoes are Lactobacillus rhamnosus and Bifidobacterium bifidum (Hyperbiotics), both of which play a pivotal role in maintaining a balanced microbiome.
Pro Tip
Use a Serrated Knife to Cut Tomatoes
Use a serrated knife to cut the tomatoes. This will allow you to easily cut through them without pressing too hard and bruising the tomato or squirting juice all over yourself!
The two bacteria, Lactobacillus rhamnosus and Bifidobacterium bifidum, are incredibly beneficial for your microbiome and work in unison with other antioxidants to promote a holistic gut health. If you’re still interested and want to learn more about how these bacteria can help you maintain a healthy digestive system, take a look at the additional information provided in my posts for further reading.
Try Hummus Pizza on the Grill Tonight!
What is really better than pizza on the grill? It’s like having your own wood fired pizza oven in the backyard! This hummus pizza packs 12 plant points and combines savory corn hummus, vegetable sauté, cherry tomatoes, kale and plenty of extra virgin olive oil. It’s so good, you’ll forget how healthy it is for your gut!
You can’t find this unique combination at your local pizzeria. Try it and post your comments below!
13 Epic Ingredients for Hummus Pizza on the Grill
Equipment
- 1 Pizza Peel
Ingredients
Pizza Dough
- 2 cups whole wheat white flour
- 1/2 cup white flour
- 1 tsp Mediterranean sea salt
- 2 tbsp olive oil extra virgin
- 2 tsp active dry yeast
- 1 cup hot water not boiling from tap is fine
Corn Hummus
- 3 cans chickpeas with liquid
- 2 cloves garlic minced
- 1 cup frozen corn
- 1 bay leaf
- 1 medium Spanish onion ends cut off, peeled, washed, and halved
- 2 strips dried seaweed optional
- 1 cup bean stock
- 1 large lemon halved and juiced
- 3/4 cup tahini
- 1/2 cup olive oil extra virgin
- 2 tbsp Mediterranean sea salt
- 1 tbsp cumin
Corn Sauté
- 1 tbsp olive oil extra virgin
- 1 poblano pepper diced
- 1 large shallot sliced thinly
- 2 cups frozen corn I prefer fire roasted
- 2 tsp coriander
- 1 tsp cumin
- 1 tsp red pepper flakes
- 1 tsp dried oregano
- 1/4 tsp Mediterranean sea salt
- 1 large lemon juiced
- 1 cup fresh cilantro roughly chopped
Other Pizza Toppings
- 1/2 pint cherry tomatoes halved
- 1/4 cup pine nuts
- 1 ½ tbsp olive oil
- 1/2 bunch kale you can also use a box of pre-washed baby kale to skip this step
Instructions
Make the Corn Hummus
- In the Instant Pot, canned chickpeas with liquid, garlic, frozen corn, bay leaf, onion, and seaweed. Stir. Close lid.3 cans chickpeas with liquid, 2 cloves garlic , 1 cup frozen corn, 1 bay leaf, 1 medium Spanish onion, 2 strips dried seaweed
- Pressure cook on high in instant pot for 12 min. When it is finished, allow it to vent naturally.
- When it is done venting, open the lid and remove the bay leaf and onion. Place a strainer in a large bowl (so you can save the liquid stock) and drain the beans in the strainer.
- Then, put the beans back in the silver Instant Pot. Put the silver inner pot in the instant pot outer shell.
- Pour 1 cup of bean stock in the instant pot with the beans. 1 cup bean stock1 cup bean stock
- Then, add the juice of one large lemon.1 large lemon
- Add tahini and olive oil.3/4 cup tahini, 1/2 cup olive oil
- Use an immersion blender to blend until smooth with a few chunks of corn. Add the seasoning. Stir to combine.2 tbsp Mediterranean sea salt, 1 tbsp cumin
- Keep warm in the Instant Pot until ready to spread on pizza.
Make the Corn Sauté
- On the stove, heat a skillet to medium. Add 1 tbsp olive oil.1 tbsp olive oil
- Add the shallot in first, saute for 1 minute.1 large shallot
- Add the poblano, saute for 2 min.1 poblano pepper
- Add the 2 cups frozen corn. Saute for 4 min.2 cups frozen corn
- Add the seasoning. Stir.2 tsp coriander, 1 tsp cumin, 1 tsp red pepper flakes, 1 tsp dried oregano, 1/4 tsp Mediterranean sea salt
- Remove from heat. Fold in cilantro. Add juice of 1 lemon.1 cup fresh cilantro , 1 large lemon
- Set aside until ready to top the pizza.
Heat the Grill
- Heat the grill with the pizza stone inside it to medium high.
Assemble the Pizza
- Tear a piece of parchment paper large enough to hold your crust. Place it on the pizza peel.
- Roll out the pizza dough. Make your crust as thin or thick as you prefer. I usually do a thin crust. Thicker crusts will take longer to cook. Place your crust on the parchment paper.
- Spread the corn hummus as your base "sauce." Then, layer the corn sauté on top of the hummus.
- Place the cherry tomatoes on top of the pizza.1/2 pint cherry tomatoes
- Roughly chop 1/2 a bunch of kale. Spread on top of the pizza crust.1/2 bunch kale
- Drizzle 1 ½ tbsp olive oil over kale and pizza dough.1 ½ tbsp olive oil
- Take your pizza out to the grill using the pizza peel as a tray. Gently slide it off of the parchment paper onto the pizza stone.
- Grill at medium high for 6-8 minutes. Watch closely, grill time will vary.
- Remove from grill. Sprinkle ¼ cup pine nuts onto top of pizza. Use a fork to place some pickled red onions onto top of pizza (optional).Enjoy!1/4 cup pine nuts
