Looking for a great egg substitute for your omelets? Try chickpea flour! Because chickpeas (or garbanzo beans, if you prefer) have a fair amount of protein–6 grams per 1/4 cup of flour. One egg has only a little over 6 grams. This “omelet” is really more like a pancake and it can be a little bland, so most recipes pump it up with spices and herbs.
You can add all kinds of ingredients to the batter – chopped basil or spinach, sun-dried tomatoes, and scallions or roasted peppers. However, if you have a flavorful filling like this Chickpea Flour Omelet with Greens, a more neutral flavor offers a lovely contrast.
I used spinach in this recipe, but you could use kale or Swiss chard. Sometimes kale can be chewy unless cooked long enough so I find that Swiss chard or spinach works better. Falafel recipes often use chickpea flour in addition to canned chickpeas.
I used Bob’s Red Mill brand chickpea flour.
The batter for our "omelet" is like the consistency of pancake batter, but you don't want it to be too thick. If it is, the batter won't easily spread around in the pan to cover the bottom. I usually pick up the pan and roll the batter around until it gets to the edges, but if the batter is stiffer, you can use a spatula to smooth it around.
For these omelets, I used a small non-stick skillet. If you leave the omelet to cook on the bottom with the lid on, it should release on its own once it's cooked enough. If you feel like the top is cooked enough, slide it onto your plate, put the filling inside and fold it over. It should fold easily.
If you feel like the top needs to cook a little more, you can flip it, however, it may be harder to fold once you do this.
I like to top my omelets with avocado and a little green onion and a little salsa or hot sauce would be a great addition, as well.
I'd love to hear your feedback in the comments below for this Chickpea Flour Omelet! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
| Prep Time | 30 minutes |
| Cook Time | 10 minutes |
Servings | omelets |
- 1 package bunch of spinach chard or kale.
- 1-2 cups prepared spaghetti sauce (I like Whole Foods 365 brand organic, fat-free pasta sauce.)
- 1/2 tsp curry powder
- salt & pepper to taste
- 1 cup chickpea flour I used Bob’s Red Mill brand.
- 1/4 tsp baking powder
- 1/2 tsp powdered turmeric
- 1 Tbl dried herbs such as parsley, marjoram
- 2 Tbl nutritional yeast optional
- 1/2 tsp salt (or to taste)
- 1 cup water plus more if needed
- avocado sliced for topping
- 4 green onions sliced
Ingredients Filling
Omelet
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- Roughly chop the spinach, chard or kale and place in a large sauté pan with about 1/2 cup water.
- Saute until wilted and almost cooked through to tender.
- Add 1-2 cups of the pasta sauce and the curry powder to the pan and continue to cook until heated through and the greens are tender. Add more water if it’s too thick.
- Combine chickpea flour, baking powder, dried turmeric, nutritional yeast, dried herbs or seasonings and salt and pepper.
- Add water and lemon juice and whisk to combine ingredients. It should be the consistency of pancake batter, pourable and not too thick. Add more water is necessary to make the correct consistency.
- Heat your pan over medium-low heat. If you use a non-stick pan, the omelet should release if you've cooked it long enough. Otherwise, use a small metal skillet and spray with cooking spray. (You're not supposed to use cooking spray on non-stick pans.)
- Pour 1/4-1/3 cup of the batter into the skillet and twirl around to move the batter to the edges. If it's too thick, use a spatula to help. The top of the “omelet” will bubble like a pancake and start to brown on the bottom. You can place a lid on top to help cook the top. Wait until it is slightly brown to “release” it from the pan with your spatula. If it seems cooked through enough, you do not need to flip it.
- With your spatula, carefully release the “omelet” and place it on a plate.
- With a large spoon, place 1/4 of the curried greens filling on one half of the “omelet” and fold over the other half. Top with slices of avocado.
- Repeat for the second omelet.
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