Chickpea Flour Omelets with Asparagus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Chickpea Flour Omelets with Asparagus
40 min.
2
207kcal

Suggestions


Start your day on a deliciously healthy note with our Chickpea Flour Omelets with Asparagus! This vibrant and nutritious dish is perfect for anyone looking to enjoy a satisfying breakfast or brunch that caters to a variety of dietary preferences. Whether you're vegetarian, vegan, gluten-free, or dairy-free, this recipe has you covered.

Packed with protein from chickpea flour and enriched with the goodness of fresh asparagus, this omelet is not only a feast for the eyes but also a powerhouse of nutrients. The addition of nutritional yeast gives it a delightful cheesy flavor, while spices like turmeric and black salt add depth and an “eggy” essence that will surprise and delight your taste buds.

In just 40 minutes, you can whip up two generous servings of this wholesome meal, making it an ideal choice for a leisurely weekend brunch or a quick weekday breakfast. The combination of fresh vegetables and aromatic herbs elevates the dish, ensuring that every bite is bursting with flavor. Plus, with only 207 calories per serving, you can indulge without the guilt!

So, gather your ingredients and get ready to impress your family and friends with this easy-to-make, deliciously healthy omelet that’s sure to become a new favorite in your kitchen!

Ingredients

  • ounces asparagus ends trimmed cut into 1-inch pieces
  • 0.5 teaspoon double-acting baking powder 
  • tablespoon chia seeds 
  • 0.5 cup bob's mill garbanzo bean flour (besan or gram flour)
  • teaspoon basil dried
  • tablespoon chives fresh minced snipped
  • small grape tomatoes halved chopped
  • tablespoons nutritional yeast 
  • servings pepper black generous to taste
  • 0.5  bell pepper green red chopped
  • 0.1 teaspoon salt black (kala namak)
  • 0.3 teaspoon salt to taste
  • 0.3 teaspoon turmeric 
  • 0.8 cup water 

Equipment

  • frying pan
  • mixing bowl

Directions

  1. Sprinkle with salt to taste, if you like, and set aside. While the asparagus is cooking, mix the chickpea flour with all dry ingredients (nutritional yeast through black pepper) in a medium mixing bowl.
  2. Add the water, chives, and bell pepper. Allow to stand and thicken while the asparagus cooks or about 10 minutes. Check the batter and add water by the tablespoon if it is not a pourable consistency. It should be like thick pancake batter. Preheat a large non-stick or cast iron skillet over high heat. Once it’s hot, reduce the heat to medium and pour half of the batter (about 2/3 cup) into the center of the skillet. Smooth it with the back of a spoon until it’s a circle about 6 inches in diameter. If you’re using tomatoes, sprinkle half of them on top. Cover tightly and cook for 4 minutes or until the top begins to look bread-like rather than liquidy.
  3. Add half the asparagus to one side of the omelet and fold the other half over it. Cover and cook for another 3-4 minutes. Repeat with remaining ingredients for one more omelet.
  4. Serve warm.

Nutrition Facts

Calories207kcal
Protein26.64%
Fat18.33%
Carbs55.03%

Properties

Glycemic Index
157.5
Glycemic Load
9.71
Inflammation Score
-10
Nutrition Score
22.508695664613%

Flavonoids

Naringenin
0.06mg
Luteolin
1.4mg
Isorhamnetin
6.56mg
Kaempferol
1.75mg
Myricetin
0.01mg
Quercetin
16.63mg

Nutrients percent of daily need

Calories:206.83kcal
10.34%
Fat:4.43g
6.81%
Saturated Fat:0.49g
3.09%
Carbohydrates:29.91g
9.97%
Net Carbohydrates:19.44g
7.07%
Sugar:6.37g
7.08%
Cholesterol:0mg
0%
Sodium:570.75mg
24.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.48g
28.96%
Vitamin K:64.74µg
61.66%
Folate:200.5µg
50.12%
Manganese:0.96mg
47.83%
Fiber:10.47g
41.9%
Vitamin C:32.47mg
39.36%
Iron:5.62mg
31.23%
Copper:0.6mg
29.92%
Vitamin B1:0.37mg
24.49%
Magnesium:95.69mg
23.92%
Phosphorus:238.93mg
23.89%
Vitamin A:1123.27IU
22.47%
Potassium:755.01mg
21.57%
Vitamin B6:0.34mg
16.89%
Calcium:157.57mg
15.76%
Vitamin B2:0.22mg
12.96%
Zinc:1.85mg
12.33%
Selenium:8.46µg
12.08%
Vitamin B3:2.41mg
12.04%
Vitamin E:1.78mg
11.88%
Vitamin B5:0.54mg
5.4%