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Chickpea Omelet with Mushrooms, Onions and Kale


Chickpea Omelet with Mushrooms, Onions and Kale

Serves: 2

Category: Breakfast
Author: www.DrFuhrman.com
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Rated by: 13 members

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An egg-less omelet? Stuffed with peppers, onions, tomatoes, mushrooms and kale? It can be done! Kick back and enjoy a weekend brunch that is both healthful and delicious.

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Ingredients:

For the Omelet Batter:
3/4 cup chickpea flour
1/2 cup unsweetened soy, hemp or almond milk plus more if needed
2 teaspoons apple cider vinegar
2 teaspoons nutritional yeast
1/2 teaspoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
1/2 teaspoon turmeric
1/4 teaspoon baking soda
1/8 teaspoon black pepper
For the Vegetables:
1/2 cup chopped onions
1/2 cup chopped red pepper
2 cloves garlic, chopped
1 cup sliced mushrooms
2 cups thinly sliced kale
1/2 cup low sodium salsa or chopped tomato

Instructions:

In a small bowl, whisk together the omelet batter ingredients. Add an additional 1-2 tablespoons of non-dairy milk if mixture is too thick to pour.

In a 10-inch non-stick skillet, heat 2-3 tablespoons water and saute onions, red pepper and garlic for 2 minutes, add mushrooms and continue to cook until soft and tender, about 3 more minutes. Add kale and stir until wilted. Remove from pan.

Clean skillet and lightly wipe with olive oil. Pour half of the batter into the pan and swirl to evenly cover the bottom. Place half of the sauteed vegetables on top of one side of the omelet. Cook until the omelet bubbles and starts to firm up along the edges (about 2 minutes).

Gently fold over one side and cook for another minute. Cover with a lid, remove from heat and allow to steam for 5 minutes.

Repeat to make second omelet. Serve with salsa or chopped tomato.

Calories 251; Protein 16 g; Carbohydrates 39 g; Sugars 9 g; Total Fat 4.3 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 241 mg; Fiber 8.6 g; Beta-Carotene 6998 ug; Vitamin C 139 mg; Calcium 212 mg; Iron 4.1 mg; Folate 211 ug; Magnesium 114 mg; Potassium 1051 mg; Zinc 2.5 mg; Selenium 7.5 ug

Comments (7):

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Vervygrrl

06/16/2016 11:09 PM

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This is one of my favorite dishes. Delicious, satisfying, beautiful on the plate and easy to make.

Drimsky

09/09/2016 10:04 PM

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Is there a modification to make with a can of chick peas or do I have to go buy the flour?

mfrank replies:

09/09/2016 11:17 PM

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I ordered besan flour (chickpea flour) from Amazon. Low glycemic compared to grain flour. My variation is to add a small amount of Kallonji (Nigella Sativa) seeds. Yum!

sudheerpalyam replies:

04/20/2017 06:36 PM

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You can buy - Chickpea aka besan flour from any Indian grocery stores.

emilyconner replies:

08/03/2018 06:50 AM

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You can't use canned chick peas for this; the flour needs to be from dried ground chick peas. Mashed or pureed canned chick peas will give you more of a veggie burger result (not bad, but not thin and foldable).

Elaine Garces

09/09/2016 10:38 PM

Rated this recipe:

This was different in terms of the 'omelet' but I made this a few times and will continue to make this very satisfying dish. Thank you!
This comment was last edited on 09/09/2016 10:39 PM

markapp1

09/23/2016 10:42 PM

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a great recipe for type 1 diabetics!

cerulean

12/07/2017 06:35 PM

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I make these as a smaller pancake, and we love them. I've been using Mrs Dash lemon pepper seasoning in them, and those flavours work well.

free2choose

08/02/2018 03:36 PM

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This is one of the suggestions for breakfast for emergency heart patients in "The End of Heart Disease." My husband, who is a heart patient, opts for a different breakfast but I love it! I've been having it every day lately. It really stays with you and is so satisfying. I have fruit on the side and lots of lettuce on the side. The salsa really makes it.

vicki45

08/02/2018 03:42 PM

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Re chick pea flour - if you have  a Vitamix you can just blend dried chick peas to make the flour - don't need to go buy it.