Breakfast
Vegan Chickpea Omelette
By Katie Stewart · March 8, 2024 · 4 min read
Chickpea Flour Omelette
Blog by Callie Birtles R.H.N. + Recipe by Paige Fursman
Craving a quick and savoury breakfast that’s as satisfying as it is nutritious? This vegan alternative to the traditional omelet is here to revolutionize your mornings!
In just 10 minutes, you can whip up a breakfast that not only tastes amazing but also packs a powerful nutritional punch. It’s also a game-changer for those seeking an egg-free option without compromising on flavour or nutrition. Whether you’re vegan, have dietary restrictions, or simply want to explore new recipes, this Vegan Chickpea Omelette has you covered.
What is Chickpea Flour?
Chickpea flour, also known as garbanzo bean flour, is a versatile ingredient made from ground chickpeas. In our chickpea flour omelette recipe, this nutritious ingredient serves as the foundation, providing a delicious alternative to traditional egg-based dishes.
- High in Protein: Chickpea flour is a great source of plant-based protein, making it perfect for vegetarian and vegan diets.
- Rich in Fibre: It’s packed with dietary fibre, which is excellent for digestive health and can help keep you feeling full longer.
- Nutrient Dense: It contains a variety of nutrients, including iron, magnesium, phosphorus, zinc, folate, and B vitamins. Plus, the trace mineral molybdenum plays a crucial role in various enzymatic reactions in the body. It plays a crucial role in the conversion of sulfites to sulfates, a process necessary for detoxification in the liver.
- Blood Sugar Regulation: The high fibre and protein content can also help in managing blood sugar levels, making it beneficial for acne sufferers and those with insulin sensitivity.
Eggs: A Common Food Sensitivity
While eggs are nutritional powerhouses, they may not be for everyone. If you’ve experienced discomfort or skin issues after eating eggs, you’re not alone. Our recent podcast on gut health and food sensitivities sheds light on this issue, emphasizing the importance of recognizing the difference between food sensitivities and allergies:
Allergies: Immediate, severe reactions like anaphylaxis, swelling, and rashes.
Sensitivities: More subtle, delayed symptoms such as nausea, bloating, and skin issues such as acne.
Eggs rank high among common triggers. Opting for chickpea flour in your omelette can sidestep these concerns, letting you relish your favourite meals without fretting over flare-ups.
Beautifully Balanced PFF
In our fast-paced lives, finding balance is key, especially when it comes to our meals. Our chickpea flour omelet isn’t just about flavor; it’s about crafting a perfectly balanced PFF (protein, fat, fiber) breakfast. This balance is crucial for stabilizing blood sugar levels, thwarting cravings, and maintaining steady energy throughout the day.
More Vegan Breakfast Recipes
- Cacao Almond Protein Smoothie
- Cherry Bomb Smoothie
- Chia Seed Pudding with Honey Pecans
- Chocolate Protein Smoothie Bowl
- Healthy Homemade Granola
- Pumpkin Pie Parfait
- Seared Peaches & Cream
- Sunshine Smoothie
Ingredients
For the omelette batter:
- ½ cup chickpea flour
- 3 tbsp nutritional yeast
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp turmeric powder
- ½ tsp baking powder
- ¼ tsp sea salt
- ⅔ cup water
For the veggie filling:
- ½ cup mushrooms (thinly sliced)
- ½ cup red bell pepper (diced or sliced)
- ¼ cup red onion (finely diced)
- ½ cup baby spinach (roughly chopped)
- ¼ cup fresh basil (roughly chopped)
- 1 avocado (sliced)
For the smoked paprika aioli:
- ½ cup vegan mayonnaise (ie. avocado-oil based(
- ½ tablespoon lemon juice
- ½ teaspoon smoked paprika
- 1 clove garlic (minced)
- 1/2 tsp sea salt
Instructions
- Make the Batter: In a mixing bowl, combine the chickpea flour, turmeric, garlic powder, nutritional yeast, baking powder, salt, and pepper. Gradually add the water, whisking until you have a smooth batter. Let it sit for a few minutes to thicken slightly.
- Prepare the Aioli: In a small bowl, mix together the plant-based mayonnaise, minced garlic, lemon juice, smoked paprika, and a pinch of salt until smooth. Adjust seasoning to taste.
- Sauté the Veggies: In a non-stick skillet over medium heat, sauté the mushrooms, red peppers and red onion with a bit of avocado oil for about 5 minutes, until they start to soften. Add the spinach and basil and cook until it wilts, about 1-2 minutes. Season with a pinch of salt and pepper. Set aside.
- Cook the Omelette: In the same skillet, add a little more oil if needed, and pour in the chickpea batter, tilting the pan to spread it out evenly. Cook on medium heat for about 3-4 minutes, or until the edges start to lift and the bottom is golden. Carefully flip over and cook for another 2-3 minutes.
- Fill the Omelette: Spread a layer of smoked paprila aioli on the inside of the cooked omelette. Spoon the sautéed veggies onto one half of the omelette. Add sliced avocado on top of the cooked veggies. Fold the other half over the filling and slide onto a plate.
- Serve: Sprinkle with fresh herbs if desired and enjoy immediately. Store any leftover aioli in the fridge in sealed container and consume within a week.
Notes
- Spinach, Sun-Dried Tomatoes, and Pesto: This vibrant combination of leafy greens and tangy sun-dried tomatoes is beautifully complemented by fresh basil.
- Potato, Onion, and Fresh Rosemary: For a comforting option, combine hearty potatoes, sauteed onion, and fresh rosemary. Add a little cashew cream for a creamy addition.
- Zucchini, Cherry Tomatoes, and Dill: Thinly sliced zucchini paired with halved cherry tomatoes, seasoned and freshened up with a sprinkle of dill.