Vegans don’t have to miss out on anything – not even omelets. In fact, the following recipe is not only delicious and simple to prepare, but is also packed with nutrients. High in protein (due to the lentil flour), low in fat, and to top it all off, unlike the egg variation, this plant-based omelet is totally cholesterol free!
The recipe shown below is quite flexible. You can purchase the lentil flour at the shops, or make it at home (just pour some red lentils into a spice grinder, grind and sift). If chickpea flour is more readily available in your area, you can substitute the red lentil flour with chickpea flour, and create a chickpea flower omelet. You can also substitute the mushrooms and onion with your favorite omelet veg (grated carrots, grated zucchinis, or garlic and spinach can all work well).
Make sure you have a good non-stick pan, and you are ready to go. If the omelet doesn’t come out well in your first or second attempt, don’t despair. Sometimes different flours require different amounts of water for the mixture. Amend your flour to water ratio and you will get it right.
Step-by-step recipe appears under the video below.
Vegan Lentil Flour Omelet recipe
For the omelet mixture
3-4 Tbsp. Red lentil flour (or chickpea flour, or a mixture of the two)
¼ – ½ Cup of water
Salt and pepper to taste
Chopped parsley (or other favorite herbs, optional)
For the omelet filling and for frying
Half an onion, finely chopped (or garlic, or if you like strong flavors, use both)
2-3 mushrooms, finely chopped (or other favorite veg, finely chopped or grated)
Heat up the non-stick pan and add a little olive oil to fry up the onion.
After a minute or two, add the mushroom, and fry for another 2-3 minutes, while stirring.
Set the mushrooms and onion aside and prepare a deep bowl and whisk for the omelet mixture preparation.
Add the lentil flour to the bowl. Add ¼ cup water and whisk, allowing the flour to fully absorb the water. The mixture should feel light and airy, similar to a pancake mixture, so add some more water if needed.
Add the mushrooms and onions, sprinkle some parsley, or other herb, and add salt and pepper to taste. Mix everything together with a spoon. If you feel the mixture is too heavy, add a little more water and mix again.
Heat up some olive oil in your non-stick pan and make sure the pan is well covered. The pan needs to be very hot before pouring the mixture in; it should make a sizzling sound when you pour it onto the pan.
Let the mixture fry up for about 3 minutes, allowing the bottom side to brown up a little and become crispy.
Using a spatula, separate the omelet mixture from the pan properly before flipping it on its other side and allow to fry for another 2 minutes or so. Use the spatula again to separate the omelet from the pan and gently move to a serving plate.
Eat while it’s hot. Enjoy!
Guest Post by Vegan Food Blogger, Ori Shavit
Food writer and food critic, a leading promoter of the Israeli vegan cuisine and vegan culture, animal liberation and green lifestyle activist. Ori is trained in cooking, and for the last ten years has been writing about the restaurant and food culture in Israel.
Since she became vegan she organizes and hosts vegan cooking workshops and dinners, and offers vegan culinary counseling. She also publishes vegan recipes and information both on her website, vegansontop.com, and on popular Israeli news and content websites. Her website, Vegans on Top, was chosen “The Best Food Blog” in Israel by Timeout Tel Aviv in 2013 and 2014.