Here we top pizza with herbed mashed beans, sliced plum tomatoes, sweet caramelized onions and some shredded Gouda for a tasty flatbread that will have you rethinking pizza toppings.

EatingWell Test Kitchen
Source: EatingWell Magazine, February/March 2006


Recipe Summary

45 mins


Ingredient Checklist


Instructions Checklist
  • Place oven rack in the lowest position; preheat to 450 degrees F. Coat a large noninsulated baking sheet with cooking spray.

  • Combine oil, onion and salt in a medium saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 5 to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring occasionally, until very soft and golden, 5 to 8 minutes more.

  • Meanwhile, roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

  • Stir oregano and pepper into the onion. Transfer half the onion to a small bowl. Add beans to the remaining onion; cook over medium heat, stirring often, until heated through, 2 to 3 minutes. Transfer the bean mixture to a food processor, add water and vinegar and pulse until a coarse paste forms.

  • Spread the bean paste over the pizza crust. Top with the reserved onion, tomatoes, cheese and pepitas, if using. Bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes. Slice and serve.


Notes: Look for whole-wheat pizza-dough balls at your supermarket. Check the ingredient list to make sure the dough doesn't contain any hydrogenated oils. Or visit for an easy pizza-dough recipe.

While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch. You'll find our Bean Cooking Guide at

Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the natural-food or bulk sections of many supermarkets.

Nutrition Facts

365 calories; protein 13.3g; carbohydrates 51g; dietary fiber 5.9g; sugars 3.8g; fat 15.8g; saturated fat 3g; cholesterol 10.1mg; vitamin a iu 302IU; vitamin c 5.6mg; folate 65.1mcg; calcium 117.7mg; iron 1mg; magnesium 6.2mg; potassium 298.9mg; sodium 575.5mg.

Reviews (14)

Read More Reviews
15 Ratings
  • 5 star values: 13
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
Great flavors frozen pizza dough is messy I really liked this but it takes a lot of effort to make. First the flour and dough get everywhere. Second the frozen dough never seems to cook right for me I much prefer the pre-made crust at whole-foods. Finally bringing out a blender or food processor creates a mess. I really did like it and I would make it again but I've had this recipe for 2 years and have only made it twice... so that's saying something. Over all definitely worth making once. Pros: delicious unique Cons: don't like frozen pizza dough labor intensive Read More
Rating: 5 stars
Yum! We LOVED this! The hardest part was battling the pizza dough. My fiance swears it was even better cold the next day. Pros: Smoky flavor creative source of protein through beans Cons: Nothing Read More
Rating: 5 stars
This is fantastic. The meal comes together fairly quickly when you can purchase a ball of whole wheat pizza dough. I also found that I needed 1 more plum tomato than the recipe called for. Served with a salad and was stuffed afterwards. Read More
Rating: 5 stars
Despite come kitchen mishaps this dish is indeed wonderful. The cheese was odd though. Check out my blog to see what I have to say about it: Eating the Rainbow Read More
Rating: 5 stars
WOW! So Yummy!!! All I can say is WOW! I am not a fan of onions but I was tempted to try this concoction. I am so glad I did. My whole family loved it. Especially Me the onion hater! It was a very filling meal so had lots for left overs the next day. I even liked it cold. I used red onion in place of the yellow cooking onion. I am making it again tonight for dinner. Yum! Pros: Very filling goes a long way and even tastes great cold the next day. Read More
Rating: 5 stars
Delicious and really easy we make this all the time one of our favorite weeknight meals. The authors must have huge plum tomatoes where they live because we usually end up needing 1 or 2 extra tomatoes than called for so the whole flatbread is covered. Read More
Rating: 5 stars
Love it Love it Love it! This also makes a great "base" for other toppings that you may have lurking in the crisper... some shaved bell pepper slices or olives on top - yummy! Read More
Rating: 3 stars
Inventive Vegetarian Pizza I didn't have smoked gouda and used edam instead. Carmelized onions are a favorite pizza topping of mine but I never would have thought of using pumpkin seeds! Really clever dish and I love how bright and colourful it was! Read More
Rating: 5 stars
I just ran across this today looking for new meatless Monday ideas. This is the first recipe I've ever reviewed. I was that impressed. Only changes I made were to add garlic to the onions (because well it's garlic) and I added summer squash and spinach along with the tomatoes for a more vegetable rich dish. I did use a ready made crust just for convenience. Absolutely phenomenal. Read More