🌿 Oil-Free, Low-Fat Copycat “Amy’s Roasted Vegetable No Cheese Pizza”

🍯 Sweet Onion Sauce (Oil-Free)

Ingredients:

2 large onions, roughly chopped

1 tablespoon balsamic vinegar (for caramelization instead of oil)

1 tablespoon brown sugar or date syrup (optional, for sweetness)

Salt & pepper to taste

⅔ cup water (plus more as needed)

Directions:

Water-sauté the onions:
In a large nonstick skillet or saucepan, heat 2–3 tablespoons water over medium heat. Add onions and cook until soft and translucent, about 10 minutes, adding water 1 tablespoon at a time as needed to prevent sticking.

Add flavor:
Stir in balsamic vinegar, brown sugar (or date syrup), salt, and pepper. Continue cooking another 10–15 minutes, stirring often, until onions are deeply golden and jammy.

Blend:
Add ⅔ cup water and blend until smooth. Adjust salt and pepper to taste. (You want a thick, spreadable sauce consistency.)

🍕 Pizza Toppings
Ingredients:

1 lb whole wheat pizza dough (see oil-free recipe below)

1 jar marinated artichoke hearts, rinsed well and chopped (to remove oil)

1 jar roasted red peppers, drained and chopped

3.2 oz shiitake or cremini mushrooms, thinly sliced

1–2 cloves garlic, minced

1 tablespoon balsamic vinegar (optional for mushrooms)

Fresh herbs (basil, oregano, thyme), minced

1–2 tablespoons balsamic glaze or reduced balsamic vinegar

Directions:

Preheat oven to 450°F (230°C). If you have a pizza stone, preheat it too.

Prepare toppings:
In a nonstick skillet, water-sauté mushrooms with garlic until softened (add balsamic vinegar if desired). Drain any excess liquid.

Assemble the pizza:

Roll out the dough on parchment paper to desired thickness.

Spread the sweet onion sauce evenly over the crust.

Add artichokes, roasted red peppers, and mushrooms.

Sprinkle with fresh herbs.

Bake:
Transfer the parchment with pizza to a baking sheet or stone.
Bake for 12–15 minutes, until the crust is crisp and golden.

Finish:
Drizzle lightly with balsamic glaze before serving.

🍞 Whole Wheat Pizza Dough (Oil-Free, Bread Machine or Hand)

Ingredients:

2 cups white whole wheat flour

2¼ teaspoons active dry yeast

½ teaspoon salt

1 tablespoon maple syrup

⅔ cup warm water (about 110°F)

Directions:

Activate yeast: Mix warm water and maple syrup, then add yeast. Let sit 5–10 minutes until foamy.

Form dough: Add flour and salt, and knead until smooth (by hand or in a bread machine on the dough cycle).

Rise: Cover and let rise in a warm spot for 1 hour or until doubled.

Use: Roll out immediately for pizza or refrigerate up to 1 day.

💡 Tips:

For deeper roasted flavor, bake onions in the oven (covered) for 45 minutes at 375°F before blending.

If you like spice, sprinkle crushed red pepper before baking.

For extra richness, top with a few thin slices of oven-roasted zucchini or eggplant (no oil needed).

INGREDIENTS:

Organic Oats, Sunflower Seeds, Quinoa Flakes, Garlic Powder, Chia Seeds, Onion Powder, Red & Green Bell Pepper, Portobello Mushroom, Sea Salt, Parsley, Oregano.

Just add water, form patties & cook.

https://plantstrong.com/products/skillet-burgers-2-packages-portobello-mushroom?srsltid=AfmBOopjkqLVUXjstdoq91VUtTmRGM7ZS295Wl2mE5cXCjpxUqSXzGHO

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Here’s a from-scratch veggie burger recipe inspired directly by the ingredient list provided. I’ve included two versions—one using quinoa flakes and one using cooked quinoa if the flakes are hard to find.

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🌱 Hearty Oat–Sunflower Veggie Burgers

Ingredients (4–6 burgers)

Dry mix (from your list)

• 1 cup organic oats
• ½ cup sunflower seeds, lightly crushed
• ½ cup quinoa flakes
  OR 1 cup cooked quinoa, well drained (see substitution notes below)
• 1 tbsp chia seeds
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp sea salt (adjust to taste)
• 1 tsp dried parsley
• 1 tsp dried oregano

Vegetables

• ½ cup finely diced red bell pepper
• ½ cup finely diced green bell pepper
• 1 cup finely chopped portobello mushroom (gills removed for better texture)

Wet ingredients

• ¾–1 cup hot water (or vegetable broth for more flavor)

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🍔 Instructions

1. Sauté the vegetables (in water)

1. Heat a small pan with a splash of water (or dry sauté).
2. Add mushrooms and cook 2–3 minutes until they release moisture.
3. Add bell peppers and cook another 2 minutes.
4. Let cool slightly.

2. Mix the dry ingredients

In a large bowl, combine:

• oats
• crushed sunflower seeds
• quinoa flakes or cooked quinoa
• chia seeds
• garlic powder
• onion powder
• salt
• parsley & oregano

Stir well.

3. Hydrate the mix

1. Add the sautéed vegetables to the bowl.
2. Pour ¾ cup hot water (or broth) over everything and mix.
3. Let sit 5–10 minutes so the oats and chia absorb moisture.

Texture check:

• If the mixture is too dry/crumbly → add more water 1 tbsp at a time.
• If too wet → add 2–3 tbsp extra oats or sunflower seeds.

You want a moldable, slightly sticky dough.

4. Shape the burgers

Form into 4–6 patties. Press firmly so they hold together.

5. Cook

Pan-fry:
Cook patties in a lightly oiled skillet over medium heat, 4–5 minutes per side until browned and firm.

Bake:
Bake at 375°F (190°C) for 20–25 minutes, flipping halfway.

Air fry:
375°F (190°C) for 10–12 minutes, flipping once.

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🔄 Quinoa substitution note

If you’re using cooked quinoa instead of quinoa flakes:

• Use 1 cup cooked quinoa
• Reduce the added water slightly (start with ½ cup instead of ¾ cup)
  Quinoa flakes absorb water quickly; cooked quinoa contributes moisture.

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🌟 Optional Add-Ins

• 1 tbsp soy sauce or tamari (umami boost)
• 1 tbsp tomato paste
• Smoked paprika
• Ground black pepper
• Finely chopped fresh herbs

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🍽️ Serving ideas

• On toasted buns with avocado, tomato, and greens
• Crumbled over salads
• Stuffed in pita with tahini sauce
• Topped with sautéed mushrooms & caramelized onions

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⭐ High-Protein Version (example combination)

Try this for a single version that significantly boosts protein while keeping texture intact:

Swap sunflower seeds → ½ cup hemp seeds

Add ¼ cup red lentils, raw (these tiny morsels should cook during prep/cooking process)

Add 2 tbsp nutritional yeast

This can add ~25–30g total extra protein to the batch (≈ +5–7g per burger).

* 1 large onion, chopped
* 1 cup chopped mushrooms
* 1 tablespoon curry powder
* 1/2 teaspoon turmeric
* 4 cups no-salt-added or low-sodium vegetable broth
* 2 cups water
* 1 1/2 cups dry red lentils, rinsed and drained
* 1 tablespoon peeled and grated ginger
* 1/4 teaspoon black pepper
* 3 cups fresh or frozen corn kernels, divided
* 2 cups finely-chopped kale

Place onions, mushrooms, curry powder, turmeric, broth, water, lentils, ginger, and black pepper in a soup pot. Bring to a boil, reduce heat and simmer for 30 minutes or until lentils are tender. Add 2 cups of the corn and cook for an additional 10 minutes, stirring occasionally.

Place soup in a high-powered blender and blend until smooth and creamy. Return to soup pot, add remaining 1 cup of corn and chopped kale and cook until kale has softened.