These individual muffin cup pizzas fill all the holes, pardon the pun. All that’s needed are 12 little baked cups that kids can fill with healthy ingredients. From creamy hummus to guacamole and simple marinara, the real fun is in squeezing the ingredients from a collection of squeeze tubes. No fuss, no muss … though no guarantees.
Tip
With very little kids, make fillings ahead. Let them fill their own pizza cup with hummus, marinara sauce, and yogurt.
Healthy Hummus Pizza Cups
Ingredients
- 4 - 9 in (23 cm) whole grain tortillas
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1/2 cup (125 mL) smooth marinara sauce
- 1/2 cup (125 mL) plain soy yogurt (or dairy yogurt for non-vegans)
- 1/4 cup (60 mL) thinly sliced black olives, for garnish
- Parsley sprigs, for garnish
- 14 oz (398 mL) chickpeas, rinsed and drained
- 3 Tbsp (45 mL) water
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 Tbsp (15 mL) lemon juice
- 1 garlic clove, smashed and minced
- 2 tsp (10 mL) nutritional yeast
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) sea salt
- 1 ripe avocado, peeled and pitted
- 1 Tbsp (15 mL) lime juice
- 1 Tbsp (15 mL) minced onion
- 1 Tbsp (15 mL) plain soy yogurt (or dairy yogurt for non-vegans)
- 1 garlic clove, smashed and minced
- 1/4 tsp (1 mL) sea salt
Nutrition
Per serving:
- calories182
- protein6g
- fat8g
- saturated fat1g
- trans fat0g
- carbohydrates22g
- sugars4g
- fibre4g
- sodium242mg
Directions
01
Preheat oven to 375 F (190 C).
02
Using 3 in (8 cm) cookie cutter, cut tortillas into 12 rounds. Save remaining tortilla pieces for toasting and dipping. Lightly brush tortilla rounds and muffin tin with oil. Gently press one tortilla round into each oiled muffin cup. Toast shells in oven for 8 minutes or until almost crispy and pale golden. Remove pan from oven and set aside to cool.
03
In bowl of high-speed blender or food processor, add hummus ingredients. Pulse until smooth, scraping down sides of bowl a couple of times. Add a little more water if mixture is too thick; it must be smooth and thin enough to be squeezed from a tube. Transfer to squeeze tube and refrigerate.
04
Clean blender or food processor and add guacamole ingredients. Pulse until smooth, scraping down sides of bowl a couple of times. Add a splash of water if too thick. Transfer to squeeze tube and refrigerate.
05
Place marinara sauce and yogurt into their own separate squeeze tubes. Refrigerate.
06
When ready to assemble, squeeze about 1 Tbsp (15 mL) hummus into bottom of each cup. Top with a squeezed dollop of guacamole, a drizzle of marinara sauce, and yogurt. Garnish with a slice of olive and a parsley sprig. Best when eaten immediately.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
