Low Fat Musshroom Tomato Pizza Recipe

Low Fat Mushroom Tomato Pizza Recipe

My inspiration for his recipe is a Mediterranean non-vegan dish called ‘Arayes.’ The original recipe requires minced meat, of course, and more often than not, a top layer of bread/dough. Some variations of this recipe call for garlic, parsley and green bell pepper as well.

I have tried, in the past, to mimic the taste of Arayes, but I haven’t quite succeeded until recently. My low fat mushroom tomato pizza doesn’t taste exactly like Arayes. The “lack” of meat is a dead-giveaway, as it is the main ingredient. They also like to add extra chili powder/hot sauce. I, personally, am not crazy about hot/spicy food.

If you prefer to use only white flour, go for it. It won’t affect the recipe. I personally like this ratio of 1/2 cup white flour to 1/2 cup whole grain flour for enough fluffiness and savoriness. I haven’t really experimented with other types of flour while making this pizza, but I would be delighted to hear from you if you do.

When people make Arayes they usually use ready-to-eat pita bread instead of making their own, therefore, the bottom layer of Arayes (the bread/dough) is usually thin. In this recipe my pizza crust isn’t as thin, but it’s not thick either. I didn’t want the taste of bread/crust to overpower the flavoring of the other ingredients. And speaking of which, my favorite ingredient combination here is the tomato/onion/spices combo. One of my favorite stews is tomato stew. I just throw chopped tomato, chopped onion, salt, pepper and allspice in a pot and cook them together! Hence my obsession with this combo!

This recipe is soy-free, moreover, I would like to use textured vegetable protein (carne de soya) instead of the mushrooms at one point. When soaked, TVP becomes chewy, which could give this pizza topping a more meat-like texture.

This is a fairly easy recipe. The ingredients are very easy to find, and should be affordable. You might also want to know that the non-vegans I live with have taste-tested this VEGAN and low fat mushroom tomato pizza recipe, and approved it! Yes, they said it was yummy, and asked for seconds.

Enjoy the recipe 🙂

Low Fat Mushroom & Tomato Pizza Recipe

Dough Ingredients:

  • 1/2 cup white all purpose wheat flour
  • 1/2 cup whole wheat flour
  • 1 tbsp instant yeast
  • 2 pinches salt
  • 1/2 cup warm water

Toppings Ingredients:

  • 3/4 cup chopped tomato
  • 3/4 cup diced mushrooms
  • 1/2 medium onion
  • 1 medium chili pepper
  • 1/4 cup lemon juice ((to taste))
  • 1 tsp ground black pepper
  • 1 tsp paprika
  • 1/2 tsp allspice
  • 1/2 tsp chili powder ((to taste))
  • 1 pinch salt


  1.  Put tomato, onion and chili pepper in a blender and blend until crushed but not smooth.
  2. Pour blended tomato and onion in a bowl and add diced mushroom and lemon juice.
  3. Mix thoroughly and leave overnight.
  4. Put the flour, salt, yeast in a big bowl (separate bowl) and mix thoroughly.
  5. Add warm water and make dough by mixing all ingredients together and kneading.
  6. Cover dough and place in a warm and dark place.
  7. Leave dough for an hour or so to rise.
  8. While you wait you can drain the liquid of your tomato and onion mixture. Drain the liquid as much as you can.
  9. Add black pepper, paprika, allspice, chili powder and salt and mix them together.
  10. When dough is ready, preheat your oven to 400 F.
  11. Line a baking tray with parchment paper.
  12. Knead dough and form into the shape you prefer (circle, rectangle..etc) and flatten out.
  13. Place dough onto the baking tray and place into oven. Leave it to bake for 5 minutes.
  14. Take dough out and assemble your tomato and mushroom mixture onto the dough evenly.
  15. Put back into oven and leave it to bake for 20-25 minutes on 400 F or until fully baked.
  16. Serve.


You can use drained tomato juice in other recipes. You don’t have to get rid of it.

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1 Comment

  1. Hi Auther!
    Great suggestions!You’re totally right! Thanks for such an amazing post.
    Thai Food Near Me

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