When you want pizza but crave something healthier and more nutritious, this Lentil Flour Crust Pizza with Tomato Salsa delivers all the satisfaction of your favorite comfort food with a wholesome upgrade. This recipe transforms humble red lentil flour into a surprisingly sturdy and flavorful pizza base that’s naturally gluten-free and packed with plant-based protein. Topped with a fresh, chunky tomato salsa instead of traditional pizza sauce, each bite offers a delightful combination of earthy lentil flavor and bright, zesty tomatoes. The result is a pizza that feels both familiar and exciting, perfect for anyone looking to add more legumes to their diet without sacrificing taste.
Serves: 4 people (makes one 12-inch pizza)
Total Time: 45 minutes (20 minutes prep, 25 minutes cooking)
Nutritional Benefits
This innovative pizza brings impressive nutritional value to your table. Lentil flour contains about 25 grams of protein per cup, making this crust significantly more protein-rich than traditional wheat-based versions. The fiber content helps keep you satisfied longer, while the fresh tomato salsa provides vitamin C, lycopene, and antioxidants. Unlike heavy, processed pizza sauces, the fresh salsa keeps the dish light and vibrant while delivering maximum flavor and nutrition.
Ingredients for Lentil Flour Crust
- 2 cups red lentil flour
- 1 cup warm water
- 3 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon baking powder
- 1 teaspoon dried oregano
- 2 cloves garlic, minced
- 1 tablespoon apple cider vinegar
Ingredients for Fresh Tomato Salsa
- 4 large ripe tomatoes, diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup fresh basil leaves, chopped
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
Optional Toppings
- 1 cup mozzarella cheese, shredded
- 1/4 cup parmesan cheese, grated
- Fresh basil leaves for garnish
- Sliced bell peppers
- Red onion slices
- Olives
Making the Lentil Flour Crust
Start by preheating your oven to 425°F and lining a 12-inch pizza pan or baking sheet with parchment paper. In a large mixing bowl, combine the lentil flour, salt, baking powder, and dried oregano. Make a well in the center of the dry ingredients.
In a separate bowl, whisk together the warm water, olive oil, minced garlic, and apple cider vinegar. Pour this liquid mixture into the well you created in the flour mixture. Using a wooden spoon or your hands, mix everything together until a soft dough forms. The consistency should be slightly sticky but manageable.
Let the dough rest for 10 minutes. This resting period allows the lentil flour to fully hydrate and makes the dough easier to work with. After resting, the dough should hold together well when pressed.
Transfer the dough to your prepared baking surface. Using your hands, press and stretch the dough into a 12-inch circle. The crust should be about 1/4 inch thick, with slightly thicker edges to create a natural border. If the dough sticks to your hands, lightly oil them.
Preparing the Fresh Tomato Salsa
While the dough rests, prepare your fresh tomato salsa. Choose ripe, flavorful tomatoes for the best results. Dice them into small, uniform pieces and place them in a colander. Sprinkle with a pinch of salt and let them drain for 5 minutes to remove excess moisture.
In a medium bowl, combine the drained tomatoes, finely chopped red onion, minced garlic, and fresh basil. Drizzle with olive oil and balsamic vinegar, then season with salt, black pepper, and red pepper flakes if using. Stir gently to combine all ingredients. The salsa should be chunky and fresh-looking, not watery.
Baking the Pizza
Place the shaped lentil crust in the preheated oven and bake for 12-15 minutes, until the edges are set and lightly golden. Remove the crust from the oven and let it cool for 2-3 minutes.
Spread the fresh tomato salsa evenly over the pre-baked crust, leaving about an inch border around the edges. If using cheese, sprinkle it over the salsa now. Add any additional toppings you desire, keeping in mind that too many toppings can make the crust soggy.
Return the pizza to the oven and bake for another 8-10 minutes, until the cheese is melted and bubbly (if using) and the crust edges are golden brown and crispy.
Serving and Storage Tips
Remove the pizza from the oven and let it cool for 3-4 minutes before slicing. This brief cooling period helps the toppings set and makes cutting easier. Garnish with fresh basil leaves just before serving for an extra burst of flavor and color.
Cut into 8 slices using a sharp pizza cutter or knife. Each person will typically enjoy 2 slices as a main course, along with a simple green salad.
Leftover pizza can be stored in the refrigerator for up to 3 days. Reheat slices in a 350°F oven for 5-7 minutes to restore crispiness, or enjoy cold as a quick snack.
Variations and Substitutions
This recipe adapts well to different dietary needs and preferences. For a vegan version, simply omit the cheese or use your favorite plant-based cheese alternative. The fresh tomato salsa provides plenty of flavor on its own.
You can experiment with different herbs in both the crust and salsa. Try adding rosemary or thyme to the crust dough, or incorporate cilantro, parsley, or oregano into the salsa for different flavor profiles.
For those who prefer a spicier kick, add diced jalapeños to the salsa or increase the red pepper flakes. Conversely, if you prefer milder flavors, reduce or omit the garlic and use sweet onion instead of red onion.
Why This Recipe Works
The success of this lentil flour pizza lies in the proper handling of the unique flour and the balance of flavors. Red lentil flour creates a naturally protein-rich base that becomes surprisingly crispy when baked correctly. The addition of baking powder gives the crust a slight lift, while the olive oil keeps it tender.
The fresh tomato salsa replaces heavy pizza sauce with something lighter and more nutritious. By draining the tomatoes slightly, you prevent the crust from becoming soggy while maintaining all the fresh flavor.
This recipe proves that healthy eating doesn’t mean sacrificing flavor or satisfaction. Each slice delivers the comfort of pizza with the nutrition of legumes and fresh vegetables, making it a win for both your taste buds and your health.
