Healthy Vegan Omelette Recipe

Find this delicious yet healthy vegan omelette recipe, inspired by the streets of India's culinary capital, Mumbai. Indians also call this popular breakfast dish 'Masala Omelette.' This healthy vegan omelette recipe has been reinvented with the creaminess of tofu combined with traditional flavours of turmeric, cumin, and coriander along with spinach and bell peppers. Start your day with a healthy and nourishing vegan omelette, full of plant-based proteins and fresh veggies.

Recipe Name:Healthier Vegan Omelet Recipe (masala omelette Indian-style)

Key Ingredients:

1. Tofu (1/2 cup, crumbled)

   - Protein Source

   - Iron, calcium, and vitamin E Content

   - Brand: Organic, non-GMO

2. Spinach (1 cup, fresh)

    Vitamins A, C, and K

    - Rich in iron, calcium, and potassium

    - Fresh, organic

3. Bell Pepper ½ cup diced

    - Good source of vitamin C and antioxidants

    - Rich in vitamin B6, potassium

    - Colour: Green or red

4. Onion ¼ cup diced

    - Abundant in fibre, vitamin C, and potassium

    - Flavor and Texture

   

Spices and Seasonings:

1. Turmeric: 1 teaspoon

    - Antioxidants, anti-inflammatory

    - Rich in vitamin C and magnesium

2. Cumin: ½ teaspoon

    - Improves digestion

    - Rich in iron and antioxidants

3. Salt (taste)

    - For flavouring

    - Garnish: Himalayan pink salt

4. Black pepper (to taste)

    - Digestive properties

    - High in antioxidants

Optional add-ins:

1. Nutritional yeast (1 tbsp)

    - Gives cheesy taste

    - Rich in vitamin B12 and protein

2. Mushrooms (1/2 cup sliced)

    - Texture/ Flavor

    - Extremely high in vitamin D and antioxidants

Oils:

1. Olive Oil (1 tbsp)

    - Source of healthy fats

    - Abundant in antioxidants

Note: Ingredients for organic, non-GMO varieties can be substituted when desired.

Now, let's make our healthy Vegetable Omelette:

Preparation time:10 minutes

Cook time: 15-20 minutes

Total time: 25-30 minutes

Ingredients to prepare:

1. Preparation of ingredients

    - Crush 1/2 cup of tofu in a bowl

    - Chop 1 cup of fresh spinach leaves.

    - Cut 1/2 cup bell pepper into dice.

    - Cut 1/4 cup onion into dice.

    - Measure spices and seasonings.

2. Blend tofu mixture:

    - In a blender, place tofu, 1 tablespoon olive oil, 1 teaspoon turmeric, 1/2 teaspoon cumin, salt, and pepper.

    - Process until smooth.

3. Sauté onions and bell peppers:

    - Add olive oil in a non-stick pan using medium heat.

    - Add chopped onion and bell pepper, sauté for 3-4 minutes or until tender.

Saute`e is a cooking technique when food is:

   - Heat rapidly in a pan

   - Cooked for just 2-3 minutes

   - Stirred constantly

   - Cooked until tender but crisp

The aim of saute`ing is to:

   - Lock in color and texture

   - Lock in flavors and nutrients reaches tender, slightly brown finish.

4. Add spinach, cook:

    - Add chopped spinach to the pan; cook for 1-2 minutes or until wilted.

5. Pour in tofu mixture :

    - Pour the tofu mixture over the vegetables in the pan.

6. Cook and fold:

    - Cook for 2-3 minutes or until the edges start setting.

    - Fold the omelette gently in half with a spatula.

7. For 2-3 more minutes, cook until the veggies are tender along with the omelette golden brown.

8. Serve and enjoy:

    - Put the omelette on a plate.

    - Sprinkle with some fresh herbs or nutritional yeast if desired.

Tips and Variations

   - Colourful bell peppers add some colourful flair to the dish. 

   - You could use kale or collard greens instead of the spinach.

   - Some more flavour can be added by including mushrooms, zucchini, and other vegetables.

   - To really give the dish a kick, sprinkle some vegan cheese or chia seeds.

 

Nutritional Information per Serving

Calories: 250

Protein: 20g

Fat: 10g

Saturated Fat: 1.5g

Carbohydrates: 20g

Fibres: 5g

Sugar: 5g

Sodium: 200mg

Cooking Instructions:

Stovetop Method

1. Put the tofu mixture in a non-stick pan with medium heat.

2. Add whatever is remaining including spinach, bell pepper, and nutritional yeast (if using). 

3. Fold the omelette in half.

4. Keep cooking for another 2-3 minutes or until the veggies become tender.

Oven-Baked Method

1. Prepare the oven 375°F (190°C).

2. Place the tofu mixture into a greased oven-safe pan.

3. Add spinach, bell pepper, and nutritional yeast (if you are using it).

4. Bake for 15-20 minutes, or until edges are browned.

Air Fryer Method

1. Turn on the air fryer to 375°F (190°C).

2. Place the tofu mixture into a greased air fryer basket.

3. Add spinach, bell pepper, and nutritional yeast (if you're using it).

4. Cook for 5-7 minutes or until the edges are crispy.

Panini Press Method

1. Preheat panini press to medium heat.

2. Pour in the tofu mixture.

3. Add spinach, bell pepper and nutritional yeast (if using)

4. Close the press and cook for 3-5 minutes or until the edges are golden brown.

Instant Pot Method

1. Pour in the tofu mixture into a greased Instant Pot safe bowl.

2. Add spinach, bell pepper, and nutritional yeast (if using).

3. Pressure cook for 5-7 minutes.

4. Allow pressure to release naturally.

Microwave Instructions

1. Grease a microwave-safe dish with a small amount of oil and pour in the tofu mixture.

2. Add spinach, bell pepper, and nutritional yeast (if using).

3. Cook on high for 2-3 minutes or until the edges set.

Helpful Tips and Variations

- Use a silicone spatula when folding.

- Adjust the cooking times according to your required doneness level.

- Try different oils; they give 

this dish an exciting flavour.

These methods of cooking allow you the flexibility to choose the method and convenience when making this dish. Enjoy it however you like.