Pizza Night!

by Susan on February 18, 2011

I always love experimenting with ingredients. Lately, I have been on a buckwheat binge. Buckwheat is gluten free and a great alternative to wheat. Did you know that buckwheat is not a grain? It is actually a seed that is related to rhubarb.

I have an affinity with buckwheat. When I was a little girl, my dad, ever the nutrition conscious chef, used to make us buckwheat pancakes for Sunday morning breakfast. I loved it when my dad cooked. Everything seemed more special, probably because he didn’t do it that often. Mom made beautiful, delicious dinners every night but turn Dad lose in the kitchen and somehow magic was born.

Buckwheat has amazing health benefits. First of all, it’s a great source of Manganese. Why is that important? Manganese helps your body in many ways. It helps keep your bones healthy, and maintain healthy blood sugar levels. It supports thyroid function and protects your cells from free radical damage. If that isn’t enough, it also helps maintain healthy nerves.

Buckwheat is also great for your cardio vascular system. What more can you ask for?

Today’s pizza recipe takes advantage of that wonderful seed in it’s crust. I have had many requests for pizza so I finally dug in and made one for you. I must admit, this recipe is a complete winner. The recipe looks long but it you make the crust and mushrooms ahead and it is easy to throw together.

Raw Pizza with Buckwheat Crust

Buckwheat Crust

  • 1 cup buckwheat, sprouted
  • 1/4 cup olive oil
  • 1/2 cup walnuts, soaked 6 hours, drained
  • 3 carrots, diced very fine
  • 1 teaspoon Italian spices

1.  Sprout buckwheat: Soak 1 cup buckwheat in water overnight. Drain (the water will be slimy so drain and rinse a couple of times).  Rinse 3 times a day until little tails sprout. Use when tails are the same length as the seed. This will take 1-2 days.

2. Place buckwheat and olive oil in the food process and pulse until a mash is achieved.

3.  Add walnuts and pulse until well blended.

4.  Add carrots and italian spices, blend well.

5.  Form into 6, 4-inch squares on a non-stick dehydrator sheet. Dehydrate at 140 for 45 minutes. Turn down heat to 115 and dehydrate until the tops are dry. Remove from non-stick sheet to screen and continue to dehydrate until mostly dry. You want these a little soft, not brittle.

Marinated Mushrooms and Onions

  • 1 cup mushrooms, sliced
  • 1 cup onions, sliced thin
  • 1/4 cup olive oil
  • 1/4 cup Nama Shoyu
  • 2 tablespoons maple syrup

1.  Toss together mushroons and onions. Place in glass container.

2. Whisk together, olive oil, Nama Shoyu and maple syrup.

3. Pour over mushroom, onion mix. Stir to coat. Place in refrigerator for at least 4 hours to marinate.

4.  Remove mixture, drain. Place on non-stick dehydrator sheets and dehydrate at 115 for 4-5 hours.

Marinara Sauce

  • 1 clove garlic
  • 1 cup sun-dried tomatoes, softened
  • 1/4 cup olive oil
  • 1/2 lemon, juice from
  • 1/4 cup raisins, soaked
  • 1/2 cup soaking water from raisins
  • 1 teaspoon italian spices

1.  With food processor running, drop garlic in and chop fine.

2.  Add remaining ingredients. Process until smooth.

Spinach Walnut Pesto

  • 2 cloves garlic
  • 3 cups spinach
  • 1/3 cup olive oil
  • 1/2 cup walnuts, soaked, drained and dried
  • 1/2 lemon, juice from

1.  With food processor running, drop in garlic.

2.  Add remaining ingredients and process until a paste is formed.

Cashew Cheese:

  • 3/4 cups cashews, soaked overnight, drained
  • 1 teaspoon lemon juice
  • pinch Himalayan Salt and pepper

1. Place all ingredients in food processor. Pulse until a cottage cheese texture is achieved. Add a little water if necessary.


Place crust on plate. Spread a layer of the marinara sauce, then a layer of the spinach walnut pesto, some of the cashew cheese, the mushroom onion mixture and then top with more cheese and onions.

Serves 6-8 A little goes a long way!

For more great recipes, check the recipe list here: Recipes

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{ 57 comments… read them below or add one }

pure2raw twins February 18, 2011 at 10:47 pm


Now I am craving a raw pizza :)


Gayle February 19, 2011 at 10:46 am

That looks amazing! My family will be having this soon.


Debbie Hartley February 19, 2011 at 12:16 pm

Are those raw buckwheat groats or buckwheat seeds?


Susan February 19, 2011 at 12:22 pm

They are groats, but the point being that the groat is actually the seed, not a grain.


Faith Lubitz February 19, 2011 at 2:03 pm

wow, when I first saw the photo I could swear you had cooked those onions! Looks great…I once had a dream that I think was telling me to eat sprouted buckwheat….I saw what looked like a little pyramid, and then something popped out of the top! I decided that was about the pyramid-shaped buckwheat seed , sprouting! the fact that they are shaped like pyramids seems like an obvious indicator that buckwheat is very very special… but then I ran into lots of slime trying to sprout them….kind of discouraged me.


Susan February 19, 2011 at 4:09 pm

Faith…you just need to get past the first soaking. :-)


Peneleapai February 8, 2015 at 9:27 pm

hey, with buckwheat it’s ready even after like 10 / 15 minutes of a soak. 20 minutes if you want to be good :)
Tho you probably figured this out by now :)


Laura-Jane February 19, 2011 at 11:28 pm

Ummmmmm yummy!!! I have never made raw pizza, because I tend to gravitate to the simple dishes. But this looks to live for!


Elizabeth February 20, 2011 at 4:18 pm

Absolutely beautiful. I just made a big batch of sprouted buckwheat crispies, I wonder if they would work ok in your recipe. I’d probably have to add a little more moisture.
Peace & Raw Health,


Mindy February 21, 2011 at 11:05 am

This post is perfect! My husband and I were in a pizza mood last night, so we picked up some Pizza Luce (and didn’t opt for the gluten free crust) with their home-made vegan cheese. It was very tasty, but later that night, my wedding ring got stuck on my swollen little finger! That happens when I eat too much gluten. I had to use soap to get it off. I am going to get sproutin tonight… Thanks for the inspiration, Susan!


jamie hayworth-chin February 22, 2011 at 11:58 am

Is there anything I can use for the crust other than buckwheat?


Paul February 22, 2011 at 2:52 pm


If you wanted to use another grain for the crust and you aren’t gluten sensitive, I would recommend kamut, wheat berries or barley (sprouted of course). If you are gluten sensitive, maybe corn or spelt?



Barbara February 22, 2011 at 8:32 pm

i’m so embarrassed to post this but i have no idea what it means when a recipe calls for something sprouted. i’d love to try this recipe but i’m stumped at the first ingredient, 1 cup buckwheat, sprouted.


Susan February 23, 2011 at 4:28 am

Step one of the instructions tells you how to sprout the buckwheat.


Stacy L February 23, 2011 at 2:40 pm

Looks gorgeous and yummy Susan!!

Just an FYI: I sprout buckwheat all the time. It only requires a 30 min soaking – and there is no slime! :)



Susan February 23, 2011 at 2:42 pm

I am sprouting until the small tail appears. That is when the nutrients are really high…


Stacy L February 23, 2011 at 7:01 pm

Sorry, I should clarify. I don’t need to soak them overnight. I just soak them 30 mins initially and then let them sprout for about 2 days, with a water rinse twice a day. If they sprout longer than 2, max 3 days, they get too bitter for me.

I am going to start sprouting some seeds tonight! Can’t wait to try this.



Courtney February 28, 2011 at 9:43 pm

I soaked my buckwheat overnight, rinsed very well and continued to rinse 3 times a day since. I’ve waited…and waited…and waited. No sprouting has occured after 3 days (on my kitchen counter). I don’t have mold like someone else had commented, but nothing is happening. I plan on making pizza tomorrow night…is it still going to be ok to use them?


Susan March 1, 2011 at 9:21 am

You can try as long as they haven’t spoiled.


Mindy March 2, 2011 at 11:16 am

I made this last night and it was FANTASTIC!!! Susan, I love how you use such few ingredients and that your recipes are easy to follow. MMM!


Susan March 2, 2011 at 11:19 am

Thanks so much for the wonderful comments. I have to admit, that pizza has become one of my favorite recipes!


Mind Blowing Munchies March 10, 2011 at 5:40 pm

Just wanted to say thanks so much for the fabulous recipe! I’m trying out raw for the week and this is definitely a favourite. I made a few small mods based on what I had at home and it still turned out : )


Victoria April 4, 2011 at 7:29 pm

Yay!! I finally made it. Hit a few speed bumps along the way, but overall, it came out GREAT!!

The only trouble I had was I over-marinated the onions and mushrooms and boy oh boy, where they strong!! Phew!! And then there was a minor problem with my crust … it crumbled!! So I soaked some golden flax seeds and mixed them with the crumbled crust and re-dehydrated and that worked. My marinara sauce is darker than yours but dang, that stuff is delicious!!

Now that I have experience with this recipe, I’m confident the next batch will be FANTASTIC! But seriously, it really can’t get much better. This is a WINNER!!! Thanks Susan!! YOU RAWK!!

**First timers tip** Highlight all the items that need soaking so you won’t miss any. It’s no fun to be in the middle of a recipe and realize you have to soak something for six hours! UGH!! =D


Susan April 4, 2011 at 7:38 pm

Lol…or you could read through the recipe, first… Glad you like it!


Victoria April 6, 2011 at 2:24 pm

Ha ha… I DID read through the recipe first – actually a couple of times – but I STILL missed 1/2 cup of walnuts!! Too eager after 31 days of juice, I suppose! lol. I didn’t like it! I LOVED IT!! Still having some everyday after work! YUMMMMMM!!!! 😛


Michele July 3, 2011 at 1:12 am

What is a good substitute for walnuts? My husband is allergic to walnuts, but I sooo want to try this pizza recipe. 😉 Thanks!


Susan July 3, 2011 at 9:02 am

In this recipe you could try almonds or Brazil nuts. :-)


Jesse @ Happy Go Lucky Vegan August 6, 2011 at 11:23 am

This looks great! I love the idea of pairing soaked almonds and buckwheat to make the crust. I’ll have to try this one!


Natalie Parker April 6, 2012 at 2:04 am

About how long does the crust take to dehydrate?


Val September 9, 2012 at 2:22 pm

Hi. Just made the recipe as described. Crust also crumbled. Any other suggestion other than adding flax seeds? What is it I could have done wrong? Too long in the dehydrator? Too thin? What else?
I loved it anyway! It is fantastic!


Colette September 14, 2012 at 8:00 pm

Fantastic! I’ve been wanting to try your recipe for so long and so glad I finally did! My one cup of buckwheat turned into 3 once sprouted to I doubled the crust recipe. Good think I did because I have loads of sauce and pesto leftover!! Next time I will have to play with the crust, perhaps add some flaxseed like mentioned before. Mine crumbled all over the place! The marinated onions and mushrooms were amazing! My husband was eating them off the tray!!


Susan September 16, 2012 at 12:06 am

If your crust seems crumbly, you can add more water when you make it. I did not have that problem with mine. Cheers!


Debé September 14, 2012 at 8:49 pm

Hi Susan, First I would like to say “THANK YOU” for all your wonderful recipes. I’ve been enjoying eating raw and have found your website so informative and the recipes are fantastic. I have a question though. I bought buckwheat and play to sprout it to try this recipe. I went to a Raw Vegan Recipe and had their pizza with a buckwheat crust and LOVED IT. Is there a difference between buckwheat and buckwheat for sprouting? I bought both kinds and was just wondering if they will both work.
Thanks again.


Lauren November 20, 2012 at 2:08 pm

I attempted this but unfortunately mine have just gone completely crumbly! Not sure what I did wrong… I used almonds instead of walnuts and dehydrated for about 8 hours. How long do you leave them in there? Thanks :-)


Ashley November 28, 2012 at 9:05 pm

Hi Susan,

I’m new to eating raw and unfortunately do not own a dehydrator. Could I use my own oven to make the crust?


Dzire April 18, 2013 at 3:48 pm

Ok, just made this and WOW! I won’t make it often because it’s very involved but I’m SO glad i made it! Not only is it eye catching, but it’s delicious as well! Def two thumbs up! :-)


Sigrid April 23, 2013 at 4:12 pm

What can you suggest instead of mushrooms in this and lyger recipies? Unfortunately I cannot eat mushrooms.
Kind regards, Sigrid (Norway)


Susan April 24, 2013 at 10:35 am

Sigrid, what do you typically substitute for mushrooms?


Sigrid April 23, 2013 at 4:13 pm

Sorry, autocorrect made “other” into “lyger”…


LisaVDG April 25, 2013 at 6:58 pm

This is a fantastic dish, but quite a bit of pre-prep. Definitely need to plan ahead! Wonderfully delicious recipe, I found the mushroom/onions my favorite aspect. I have made this a few times, most recently I skipped the pesto and added a ton of sun sprouts instead. Super versatile recipe, you can pile anything on top!

One note: I found that the buckwheat crust (while sooooo yummy) is a tad on the crumbly side when out of the dehydrator; I added some ground flaxseed (1 T) to the batch for the second round of “crust” and it worked very well in binding it a bit more.


Sigrid April 27, 2013 at 2:22 pm

I have always avoided recipes with mushroom so I was wondering if you might have any suggestions. Some of your recipes have mushroom and they look so good, but it seems like mushroom is sometimes an important ingredient that cannot be omitted?


Susan April 27, 2013 at 2:41 pm

Sigrid, Mushrooms are pretty distinct in their flavor and texture. It would be difficult to suggest something that would work across the board. I have a post that talks about substitutions here:


H September 19, 2013 at 2:54 pm


What can i substitute the buckwheat with :( ?


Gary October 19, 2013 at 8:00 am

Susan…. great recipes, love your photos. Regarding this pizza crust, I made it according to your directions and mine mine turned out tasty, but quite fragile. It was a bit soft, not brittle, but wanted to break apart with the most delicate handling. Any ideas or suggestions? What do you think of a little flax seed meal to help it bind? Thanks!!!


loquia November 28, 2013 at 9:38 am

i have made this before and its great


Gina R December 1, 2013 at 6:02 pm


I just made this recipe yesterday and also had a problem with the crust falling apart. Please tell me if you think maybe it was dried too long, not long enough or if I need to add something else? I dehydrated the crust overnight, and used what your recipe called for.

Thank you in advance!


Ursa January 13, 2014 at 2:30 am

I’m a raw newbie, who made this pizza yesterday. With every bite that I took I was more and more amazed with the flavours. Truly couldn’t believe it could be this delicious! :)
Thank you!


Kaitlin January 18, 2014 at 4:29 am

I have been eating raw using three cookbooks I ordered and just stumbled upon your site. I’ve already made two of your recipes- amazing! One thing that is troubling me is that other raw chefs and authors have recommended not to exceed 108-114 in the dehydrator. Most of your recipes call for an initial temperature of 145. Do you believe that this temperature is safe and preserves the raw status? Thank you!


Susan January 20, 2014 at 11:14 pm

Yes, it is still raw. Please see the FAQ page to understand why the integrity of the raw food stays intact. Cheers!


Veronica June 12, 2014 at 6:26 pm

Crust does not stay together. Not sure what I did wrong, as I followed the recipe exactly. Could it be that my buckwheat and walnuts were already presoaked and dehydrated dry? I plan to take the crust, which is powdery and loose, and add flax tomorrow, and see if I can still salvage it. It sure did smell up the house today. Smelled so good, was disappointed that we wern’t able to eat it.


Susan June 12, 2014 at 6:28 pm

Yes. If your walnuts were dehydrated dry, you effectively removed all of the water from the recipe that would have bound it together. You could probably just throw it into the food processor, add a little water and re-dehydrate it. But you do need liquid. Cheers!


Jeannine August 4, 2014 at 7:08 am

I just want some help with dehydrating. I tried this recipe but the crusts took forever to finish. About how long should they actually stay in the dehydrator? Thanks in advance. I’m planning to make this again as soon as my next batch of buckwheat sprouts.


Susan August 21, 2014 at 1:33 pm

Jeannine: There are a lot of factors that will influence your dehydrating time. The type of dehydrator you have, the actual temp you are dehydrating at, how thick you actually made the crusts, etc. The best answer is dehydrate until dry. I know that doesn’t really help but you can also cut down the dehydration time by starting at a higher temp and reducing after the first 45 minutes. Don’t worry, it will still be raw as the food temp never gets above 115. Cheers!


Jeannine August 5, 2014 at 5:42 pm

Also, what’s the best way to store them and how long will they stay fresh? Can they be frozen or does that kill the live nutrients? Thanks!!!


Susan August 21, 2014 at 1:29 pm

Hi, Jeannie, If you want to store these, I would suggest making each part and storing it separately. You can freeze the ingredients without killing off the nutrients. Cheers!


Mark February 4, 2015 at 12:29 am

Love your stuff… it all looks soo amazing!! One tiff though, as a fully raw foodist, I noticed maple syrup and oats in your recipes. These items are not raw.. maple is boiled to get the texture and oats are steamed and rolled groats. Keep up the great work but make it fully raw.


Susan February 4, 2015 at 12:34 am

Hi, Mark, Yes, we know that maple syrup is not raw. We discuss this on the FAQ page. You can get raw oats and that is discussed on the blog, also. Flaked oats are used in the recipes, not rolled oats. We do not consider ourselves to be a fully raw blog. If you are a fully raw foodist, I am sure you are familiar with what is and what is not raw and can navigate properly. Cheers!


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