banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Healthy Hummus Pizza Cups

Makes 12 pizza cups.

    Share

    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.

    Advertisement

    Tip

    With very little kids, make fillings ahead. Let them fill their own pizza cup with hummus, marinara sauce, and yogurt.

    Advertisement

    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
    Healthy hummus
    • 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
    Creamy guacamole
    • 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.

    Advertisement

    Like this recipe?

    This recipe is part of the Kids’ Vegalicious Pizza Party collection.

    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Tandoori Salmon Tacos with Spicy Lime-Pickled Radish and Onion
    Food

    Tandoori Salmon Tacos with Spicy Lime-Pickled Radish and Onion

    For this cross-cultural take on tacos, sockeye salmon is marinated with yogurt and a fragrant but mild tandoori-style spice full of the warm flavours of cumin, coriander, nutmeg, and cardamom. After grilling, omega-3-rich salmon is enclosed in a warm corn tortilla and topped with spicy Mexican-style radishes and red onion pickled with lime juice and jalapenos for a kick of heat.

    Toast your spices

    Toasting whole spices will give you superior fragrance and flavour. If you’re new to this process, try it with some whole coriander and whole cumin. Toast a small amount of each separately in a hot pan until seeds begin to pop and smell fragrant. Remove from heat and allow seeds to cool slightly, then grind using a spice grinder or clean coffee grinder dedicated to this purpose. After grinding, measure out the amount required for the recipe and save the rest.