Arugula and Hummus Mini Pizzas

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 5–7 minutes
Total Time
  • 17 minutes
Serving
  • 4 People (makes 8 mini pizzas)

Ingradients

Ingredients

For the Mini Pizzas:

  • 4 mini whole wheat pitas or small bagels (or gluten-free version)
  • ½ cup store-bought or homemade hummus
  • 2 cups fresh arugula (washed and dried)
  • 1 medium tomato, thinly sliced (optional)
  • ¼ cup crumbled feta cheese or vegan feta (optional)
  • 1 tbsp olive oil or lemon juice (for drizzle)
  • Salt and black pepper to taste

Directions

Step 1: Preheat Oven

  • Preheat oven to 400°F (200°C).
  • Cut each pita or bagel in half and place cut-side up on a baking sheet.

Step 2: Toast the Bases

  • Bake for 3–5 minutes until lightly crisped (skip if using soft pitas and serving cold).

Step 3: Spread Hummus

  • Remove from oven and spread about 1–2 tablespoons of hummus onto each mini pizza base.

Step 4: Add Toppings

  • Top with a handful of fresh arugula.
  • Add tomato slices and crumbled feta if desired.

Step 5: Finish & Serve

  • Drizzle with olive oil or lemon juice.
  • Season with salt and pepper.
  • Serve warm or at room temperature

Pros:

  • Healthy & Light: No cheese overload—uses plant-based ingredients for a lighter meal.
  • Packed with Fiber: From whole grains and arugula, supports digestion and satiety.
  • Rich in Antioxidants: Arugula is loaded with vitamins A and C.
  • Quick & Easy: Ready in under 20 minutes—great for lunch or appetizers.
  • Customizable: Can add roasted veggies, olives, chickpeas, or avocado for more flavor and nutrition.

Cons:

  • May Be Too Mild for Some Palates: Lacks bold spice unless seasoned well.
  • Not Filling Alone: Low in protein unless paired with other foods.
  • Contains Allergens: May include sesame (tahini in hummus), gluten, or dairy.
  • Arugula Sensitivity: Peppery flavor may not appeal to everyone.
  • Texture Limitation: Not suitable for those with chewing/swallowing difficulties due to arugula’s leafy texture.

Suitable for Aged People?

Yes, these Arugula and Hummus Mini Pizzas are generally suitable for aged individuals due to:

  • Soft Texture , especially when pitas are lightly toasted—not too crunchy.
  • Fiber-Rich Ingredients , which support digestive health.
  • Low in Saturated Fat , making them heart-friendly.
  • Good Source of Iron & B-Vitamins , important for energy and brain function.

However:

  • Heart Health Considerations: Monitor sodium content in hummus and pitas.
  • Digestive Sensitivity: Raw arugula may be hard to chew or digest for some seniors.
  • Appetite Appeal: May need added cheese or herbs for stronger flavor.

Tip: Use low-sodium hummus, soften toppings slightly, and serve with a side of soup or yogurt dip.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Sesame Allergy: Hummus often contains tahini (sesame paste).
  2. Those with Gluten Intolerance (if using regular pitas): Use gluten-free pitas instead.
  3. Lactose Intolerant Individuals (with feta): Skip or substitute with vegan cheese.
  4. Individuals on Low-Fiber Diets: Arugula and fiber-rich pitas may cause discomfort.
  5. People with Oral or Swallowing Issues: Leafy greens and crispy textures may pose challenges.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
160
Total Fat
6g
8%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
250mg
11%
Total Carbohydrate
20g
7%
Dietary Fiber
4g
14%
Total Sugars
3g
Protein
6g
12%
Vitamin A
400 IU
8%
Vitamin C
10mg
11%
Calcium
40mg
3%
Iron
1.5mg
8%
Potassium
200mg
6%