“Vegans can’t get enough protein”
“Vegan foods aren’t filling”
“Eating vegan is too hard”
“Eating vegan means eating rabbit food”
This recipe disproves the above 4 thoughts about eating vegan. Make a couple of these one weeknight and enjoy leftovers the next day! You don’t have to completely give up animal products to enjoy vegan recipes – just try a meatless Monday! If we all ate even a little more plant products and a little less animal products, we’d be doing our body and the planet good. This recipe was inspired by the wonderful Angela Liddon, author of Oh She Glows.
Ingredients (makes 4 pizzas)
- 4 whole wheat tortillas
- 3-4 cups cooked black beans
- 1/3 cup vegan cheese sauce (see below)
- 3 tbsp minced fresh Parsley (or herb of choice)
- 1/2 cup red onion, chopped
- 1/2 cup bell pepper, chopped
- 1/2 avocado, chopped
- 1/4 tsp kosher salt (to taste) and ground cumin spice, to taste
- Pizza sauce
- Sprinkle of soy cheese
Ingredients for cheese sauce
- 3/4 cup unsweetened, unflavoured soy milk
- 6 tbsp nutritional yeast
- 1 tbsp Earth Balance or other non-dairy buttery spread
- 1 tbsp all purpose flour (or other flour)
- 2 tsp Dijon mustard
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
Directions for Pizza
1. Preheat oven to 350F and line a baking sheet with parchment or non-stick baking mat.
2. Make vegan cheese sauce – melt the Earth Balance over medium heat in a small saucepan. In a medium sized bowl, whisk together the flour and milk until all clumps are gone. Add milk & flour mixture and nutritional yeast to pot and whisk well. Reduce heat to low-medium. Add Dijon, garlic powder, onion powder, salt and pepper to taste and whisk frequently until the sauce thickens up, for about 5 minutes.
3. In a medium-sized bowl, mix together the drained & rinsed beans, chopped avocado, cheeze sauce, parsley, onion, pepper, and seasonings until combined.
4. Place tortillas on baking sheet and add your desired amount of pizza sauce on top. Divide bean mixture between two tortillas and spread with a spoon.
5. Sprinkle on cheese and bake for 10 minutes at 350F and then broil for 2 minutes on low heat until golden. Watch closely as it can burn quickly on the broil setting.
Nutrition (per pizza)
Calories: 450
Fat: 15 g
Carbohydrate: 60 g
Fibre: 13 g
Protein: 23 g