Mini Mediterranean Pizzas

Mini pizzas make a speedy lunch for adults, and a great snack for kids. The smoked soy adds flavour and extra phytoestrogens.


  • 4 wholemeal pita pocket breads or Egyptian-style pita
  • 4 TBSP tomato pasta sauce
  • 1 tsp mixed Italian herbs
  • 1 garlic, crushed
  • ½ cup shredded fat-reduced cheese
  • 4 large button mushrooms, wiped and sliced
  • ½ medium red capsicum, sliced
  • 4 smoked soy slices, cut into small pieces
  • 1 small onion, sliced
  • 8 marinated kalamata olives


  1. Preheat the oven to 200°C (400°F) while preparing the pizzas.
  2. Place the pocket breads on a large oven tray. Spoon over the tomato pasta sauce and sprinkle with mixed herbs and garlic.
  3. Pile on the other ingredients—sprinkle with cheese, mushrooms, capsicum, smoked soy pieces, onion and olives.
  4. Place the pizzas in the oven and bake for about 10 minutes, or until the topping begins to brown. Makes 4 mini pizzas.

Serves 2

Per serve: energy 2520 kJ (602 Cal); protein 31 g; fat 12 g; saturated fat 2 g; cholesterol 6 mg; carbohydrate 102 g; fibre 17 g; calcium 221 mg; iron 9 mg