Recipe: A Better Vegan “Omelet”
Why is this a better vegan omelet? Not only is it completely allergen-friendly, but it’s all REAL food without the starches, gums and other mystery ingredients found in egg substitutes.
I have a bit of a confession to make – I’m addicted to these things. I could say it’s because they’re super simple to make or loaded with protein. I could say I add different vegetables and use different spices when I make them. But these would all be excuses. I eat them almost daily because they’re delicious and satisfying in a way that’s hard to explain.
Traditionally, plant-based eaters have turned to tofu as an egg alternative. Since I can’t do soy, I can’t speak to how close it replicates eggs in terms of flavor and texture. I have tried the Follow Your Heart‘s VeganEgg to make scrambles. It definitely looks and tastes like egg; however, it contains carrageenan, which may or may not be good for you, and now is made with soy. Other allergen-free egg replacers exist, but they usually involve large amounts of starches (tapioca, potato, etc.) and gums, such as xanthan gum. While they may work well for baking, they aren’t really great for creating eggy scrambles or omelets. They also lack the nutritional value associated with real eggs.
So, let me introduce you to my better vegan “omelet.” I call it an omelet because that’s its closest comparison and it’s a perfect swap for the real thing. Sometimes I’ve found it’s better to mimic like flavor and texture profiles rather than trying to recreate the exact same thing. The “egg-like” base is very simple: garbanzo bean flour, pea protein powder, water, turmeric and salt. This means it’s loaded with protein and good-for-you fiber. From there, everything is up to you.
First, choose your vegetables. Think about what your omelet topping are, but I highly recommend including spinach. I think it helps bind the omelet together. I also really like mushrooms, peppers or onions in it, although again, choose what you want.
Then pick your herbs/spices. You can experiment with anything that sounds good. I frequently add italian seasoning, herbs de provence or a Mediterranean sea salt. Or I punch up the flavor with curry powder or barbecue seasoning. You really can’t go wrong as long as you choose something you like.
Here’s a recipe for one of my favorites:
1/4 garbanzo bean flour
1 tablespoon pea protein
1/4 cup water
1 teaspoon salt
1 dash of turmeric
1 cup spinach
1/2 white mushrooms
1 tablespoon herbs de provence
1 tablespoon garlic granules
Before cooking the vegetables, get your egg batter set. Add the garbanzo bean flour, pea protein, salt, turmeric, herbs and garlic granules into a small bowl and mix well. Then add the water and stir until you get a thick batter and let rest.
In a small sauté pan, cook down the spinach and mushroom in about an inch of water and sprinkle with salt. Once the vegetables are cooked down, remove the pan from heat. Pour a little of the excess water into the egg batter to loosen it. Then slowly add the vegetables, trying to limit the amount of water that gets poured into the bowl along with the vegetables. Stir all together until you reach a consistency that is not too thick and not too thin. (It may take a few tries to figure out which consistency you like best.)
Preheat a large non-stick skillet on your stove over low-medium heat. When the pan is hot, pour the omelet batter into in and smooth it out evenly over the pan. Cook on the low-medium heat until the edges begin to brown and the omelet appears to have set and is not longer “watery”. This can take 8-15 minutes depending on how hot your stove is, so you have to watch it carefully and figure out what works for you.
Then flip the omelet using a large spatula. If it’s not perfect, don’t worry, it’ll still taste great. Cook around the same time until again you can see the edges browning. Then use the same spatula to help flip it onto a plate. Let it cool a few seconds before diving in.
Makes one large omelet.