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Pizza! Low FODMAP and Vegan

Sourdough Low FODMAP Vegan Pizza

The recipe takes a fair amount of prep, but is so worth it! You'll need to make the Poolish about 24 hours before you want to eat the pizza. You can watch the recipe being made in the video at the bottom of the post.

First Evening = Make Your Poolish

40g / 1.5oz of sourdough starter culture (follow link to learn how to make your own) 140g / 5oz strong wheat or spelt flour (brown and/or white) 140ml / 5 fl oz of warm water

  1. Mix the flour, starter and water together in a bowl.

  2. Cover and leave at room temperature overnight.

Second Morning = Make Your Dough

The Poolish 350g / 9oz strong spelt or wheat flour (brown and/or white) 10g / 2tsp salt 150ml / 5.3 fl oz of water

  1. Mix all the ingredients together

  2. Knead the dough until it is elastic and smooth. If the weather is cold and you can leave it all day, you can pretty much just leave it after mixing.

  3. Cover and leave to prove during the day

Second Evening = Shape, Top and Bake

  1. Early in the evening, weigh your dough, it should be around 800g (1.7 lbs).

  2. Cut into 10th, we want each pizza to have between 80-90g (3oz) of dough each to keep it lowFODMAP.

  3. Rolls out into pizza shapes and lay out on a dusted baking tray and leave to settle for 15 minutes.

  4. Put the oven on to 425°F/200°C/Gas Mark 7

  5. Then smother in tomato sauce (see recipe below), lowFODMAP veggie toppings of your choice and vegan cheese.

  6. Bake in the hot oven for 15-25 minutes until the crusts are golden.

  7. Serve with fresh basil, a drizzle of garlic or chilli infused olive oil and a crack of black pepper.

Low FODMAP Vegan Pizza with Sourdough base

For the tomato sauce:


(Makes enough for 800g worth of dough)

2tsp olive oil

1 tsp oregano (fresh of dried)

1 tsp thyme (fresh of dried)

200ml/ 7oz tomato passatta

3 large common tomatoes, chopped

1 pinch of salt

1 pinch of sugar

  1. Sauté the herbs in the olive oil for a couple minutes

  2. Pour in the passatta and chopped tomatoes.

  3. Stir in the sugar and salt and leave to simmer for around 10 minutes until it thickens and the fresh tomatoes are breaking down.

  4. Let it cool; it's actually better to make a pizza with cold sauce as it'll help give you a base that's soft and squidgy on top and crispy underneath. But doesn't matter too much if you don't have the time.

Ideas for toppings:

grilled courgette

grilled aubergine




common tomatoes

sundried tomato

grilled peppers

a vegan lowFODMAP pesto

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