Breakfast is by far my favourite meal of the day. I love a smoothie in the morning but sometimes nothing beats a cooked breakfast. When I decided to commit to a plant-based diet I never thought that I’d find an alternative to omelette – how wrong I was! This omelette made from chickpea flour is just as easy to make, is much cheaper and lower in fat than the traditional egg version (but still contains a healthy dose of omega-3), and of course being completely plant-based means it’s also cholesterol free!
Originally cultivated in the Mediterranean and the Middle East, chickpeas are a legume that contain lots of protein and fibre and have a great nutty flavour, and are now a popular staple in most cultures across the world. Chickpea flour (also known as gram flour) is naturally gluten free making it a more digestible alternative to processed wheat flours in baking. You can use it to make pancakes, muffins, biscuits or tasty savoury snacks like bhajis and pakoras. It also costs under £1 for a bag – that’s what I call cheap nutrients!
The high protein content of chickpea flour makes this omelette extremely filling and satisfying for those mornings (or lunchtimes!) where you need an extra energy boost. Make sure you use a non-stick pan or it will be difficult to flip. Try it with my mushroom and spinach filling below, or get creative with your own veggie fillings.
Chickpea Omelette with Spinach and Mushroom Filling (VE, GF, grain-free)
Takes: 15 minutes
For the omelette:
- 50g chickpea flour (gram flour)
- 2 tbsp nutritional yeast*
- 1 tbsp ground flaxseeds**
- 1/2 tsp baking powder
- 1/2 tsp ground turmeric
- Salt and pepper, to taste
- 125ml water
- 2 tsp coconut oil, for frying
For the filling:
- 1/2 red onion, thinly sliced
- 1 garlic clove, finely chopped
- 100g mushrooms, sliced
- 100g spinach
- 1 tsp dried thyme
- 1/4 tsp ground nutmeg
- Salt and pepper, to taste
- A handful of sunflower seeds (optional)
- To make the omelette – mix all of the dry ingredients together and whisk in the water until thoroughly combined. Set aside for a few minutes to thicken whilst you prep the filling ingredients.
- Heat the coconut oil in a non-stick frying pan over a medium heat, then pour in the omelette batter, turning the pan to make sure it covers the whole pan. Cover with a lid and let the batter cook and steam for around 5 minutes until bubbles appear in the surface and it starts to solidify. Then flip and let it cook for another 5 minutes on the other side.
- Whilst the omelette is cooking, in a separate pan, fry the onion and garlic in a little water until they begin to soften. Then add the mushrooms, spinach, thyme, nutmeg and a sprinkling of salt and pepper. Cook for a few minutes until wilted.
- To assemble, remove the omelette from the pan and top one half with the spinach and mushroom filling, followed by the sunflower seeds (if using), then fold over to serve.
* Nutritional yeast is a vegan’s best friend! It’s deactivated yeast sold in flakes that makes everything taste sort of cheesy. It’s packed with vitamin B12 (which can be difficult to get from plant-based cources), folic acid, selenium, zinc and some protein. You can find it in most health food stores.
** Flaxseeds (also known as linseeds) are a rich source of omega fatty acids, especially omega 3 which helps keeps your heart healthy. You can find them in most health food shops, such as Holland and Barrett. You will need the ground version in this recipe.