Wheat Sourdough Pizza with Mushrooms, Olives & Capers

Health Benefits

This homemade wheat sourdough pizza combines long fermentation, quality fats and plant-rich toppings in a more balanced way than many fast pizzas. Slow fermentation can help improve digestibility and flavor by beginning to break down parts of the dough, while also avoiding many additives often found in industrial versions.

Tomato sauce provides lycopene, a plant compound that becomes more available when combined with olive oil and heat. Mushrooms, olives, onions and capers add fiber, minerals and plant compounds, while mozzarella contributes protein and calcium that help make the meal more satisfying.

Plant count: 8 🌱

A Closer Look at Key Ingredients

Time is one of the most underrated ingredients in cooking.

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Pro Tips

• Let the dough ferment slowly for the full 24 hours if possible. The extra time improves both flavor and texture, and usually gives the crust a lighter feel after baking.
• Preheat your tray, pizza stone or baking steel well before baking. A hot surface is one of the easiest ways to achieve a crisp base without drying out the toppings.
• Keep the toppings relatively light so the crust stays crisp. Too much moisture from vegetables or sauce can weigh down the pizza and soften the center.
• Add fresh rocket after baking to keep its texture and nutritional value.
• And when you sit down, notice the contrast — crisp crust, soft cheese and salty vegetables. That balance is what makes the pizza satisfying.

Did You Know?

Sourdough fermentation involves a natural partnership between wild yeasts and lactic acid bacteria. Over time, these microorganisms produce organic acids that influence flavor and how the body digests the dough. This is one reason long-fermented pizza feels different from quickly risen versions.

Tomatoes also change nutritionally when cooked. Heat and olive oil together can improve lycopene absorption, helping the body make better use of this antioxidant compound.

Wheat Sourdough Pizza with Mushrooms, Olives & Capers

This homemade wheat sourdough pizza combines a long-fermented crust with simple, flavorful toppings like tomato sauce, mozzarella, mushrooms, olives and capers. The slow fermentation improves flavor and digestibility, turning pizza into a more balanced and satisfying meal.

Servings 4 Serves – about 2 medium pizzas

Prep Time 30 minutes mins

Cook Time 12 minutes mins

Fermentation Time 1 day d

Total Time 1 day d 42 minutes mins

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Ingredients

  

Sourdough Dough

• 500 g wheat flour type 550
• 350 ml water
• 100 g active sourdough starter
• 10 g salt
• 1 tbsp olive oil

Toppings

• 150 –200 g tomato sauce
• 200 g mozzarella
• 150 g mushrooms sliced
• 2 tbsp capers
• 10 –12 olives sliced
• 1 small onion thinly sliced
• 1 tbsp olive oil
• 1 handful fresh rocket arugula, added after baking
• Salt and pepper to taste

Instructions

 

• Mix flour, water, sourdough starter, salt and olive oil into a dough and knead until smooth. Cover and let it ferment slowly for about 24 hours.
• Preheat the oven well with a baking tray, stone or baking steel inside.
• Divide the dough into two portions and stretch each one into a medium pizza. Spread tomato sauce over the surface, then add mozzarella, mushrooms, capers, olives and onion.
• Bake for about 10–12 minutes until the crust is golden and crisp and the cheese has melted.
• Remove from the oven, drizzle lightly with olive oil if desired, and finish with a handful of fresh rocket. Let the pizza rest briefly before slicing and serving.

Notes

Plant-Based Protein Boost: Add a small handful of toasted pine nuts, walnuts or pumpkin seeds after baking, or serve the pizza with a side of chickpea and tomato salad. This gently increases plant protein and fibre while adding extra texture and plant diversity.

Make It Lighter: Serve the pizza with a fresh salad of tomatoes, rocket and herbs dressed with olive oil and lemon or balsamic vinegar. Increasing vegetable volume and freshness naturally reduces how many slices feel satisfying while keeping the meal balanced.

Course: Main

Recipe Type: comfort food, vegetarian