This simple red lentil pizza base is high in fibre, naturally gluten-free, and packed with plant protein. It’s an easy way to increase your weekly plant diversity while still enjoying a pizza-style meal.
¾ cup red lentils
2 × ¾ cups water (for soaking)
¾ cup fresh water (for blending)
1 tablespoon garlic powder
Sprinkle of dried oregano
Toppings: homemade pesto, cherry tomatoes, red onion, feta, fresh basil leaves, avocado
Cover the red lentils with water and soak for 3 hours. Rinse well and drain.
Add soaked lentils to a blender with ¾ cup fresh water, garlic powder, and oregano.
Blend for about 60 seconds until smooth.
Pour mixture onto a lined baking tray and spread into a round pizza shape.
Bake at 230°C for 12 minutes, then flip and bake for another 5 minutes.
Add pesto, cherry tomatoes, red onion, feta, basil, and avocado on top.
Return to the oven and bake for 3–5 minutes until lightly golden and the toppings are warmed through.
Red lentils are rich in soluble fibre and resistant starch, which feed beneficial bacteria in the colon.
When fermented, these fibres produce short-chain fatty acids, which support immunity, reduce inflammation, and strengthen the gut lining.
Lentils are also a slow-release carbohydrate, helping stabilise blood sugar and maintain steady energy.
Garlic powder & oregano provide antimicrobial and antioxidant properties that help balance the gut environment.
Toppings like cherry tomatoes, red onion, basil, and avocado add polyphenols, healthy fats, and extra plant diversity, all of which encourage a richer microbiome.
This combination of fibre, protein, and whole-food ingredients makes this pizza base both nourishing and digestion-friendly—while still feeling like a comforting meal.
