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Chickpea Omelet with Mushrooms, Onions and Kale

By: www.DrFuhrman.com

by 22 members

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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Nutrition Facts
Ratings & Comments (11)

Serves 2

Ingredients

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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.

Serves 2

Per Serving:

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

My Rating:
(click on a star to select your rating)

Vervygrrl

06/16/2016 11:09 PM

Rated this recipe:

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

Drimsky

09/09/2016 10:04 PM

Rated this recipe: (no rating)

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

Rated this recipe: (no rating)

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

Rated this recipe: (no rating)

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

emilyconner replies:

08/03/2018 06:50 AM

Rated this recipe: (no rating)

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

Rated this recipe: (no rating)

a great recipe for type 1 diabetics!

cerulean

12/07/2017 06:35 PM

Rated this recipe:

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

Rated this recipe: (no rating)

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

Rated this recipe: (no rating)

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.

sgibson555

07/16/2019 03:42 PM

Rated this recipe:

This is one of my favorite breakfasts! Since I live alone, I make two half-recipes at a time and put the dry ingredients in two containers. If I have time to prep things the evening before, I’ll chop all the veggies and put them in two containers, too. In the morning, I add the liquids to the dry ingredients (just half of the total in the recipe!), and I’m ready to go. I have two small copper skillets which are helpful. I cook the veggies in one and the omelet in the other, over the same burner. I use a low sodium medium salsa, making this a wonderful breakfast! (I have thought about putting a chopped up jalapeño in the veggies, too, just to spice things up a bit.

bogdel

05/08/2020 12:35 AM

Rated this recipe: (no rating)

I just made this, and both my husband and I loved it. I was wondering if this "omlet" could count as tortilla . We would like to stay as low on grains as posibile . Any thoughts ?

This comment was last edited on 05/08/2020 12:36 AM

VK60564

05/11/2020 08:47 AM

Rated this recipe:

This is a very good recipe. One issue we ran into - the batter was very thick, despite adding more almond milk. There are various types of chickpea flour - some are coarse some are fine - and they absorb the milk differently. Another suggestion: Add cumin powder to the batter.

Kamiami

06/26/2020 08:10 AM

Rated this recipe:

I am relatively new to a vegan lifestyle. I am following one of the meal plans and made a promise to myself that I would make every recipe and be open. I will admit I had to sneak up on this one. To my delight this dish was so good that I was tempted to make and eat both portions!! I will definitely have it again for tomorrow's breakfast. I do not know how to rate with stars, but I would give it 5 for sure.

This comment was last edited on 06/26/2020 08:10 AM

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Chickpea Omelet with Mushrooms, Onions and Kale

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