suitable for vegans
contains onion

Today we are going to adapt another amazing traditional recipe to our vegetarian tastes - a Spanish potato omelet called Tortilla. Have you heard of this? Who heard, for certain is perplexed now ... But how, Holmes? The original recipe contains at least five eggs and almost a glass of olive oil, and you said that the first rule of the club: do not replace eggs in recipes where there are more than two, the second rule of the club: minimum oil - maximum benefit. AND?

There are exceptions to any rule, dear Watson. We know what to use instead of eggs and how to reduce the amount of oil. And now you will find out ...

For a potato omelet without eggs, we need:

• 800 grams of potatoes;
• 1 small onion;
• 5 tbsp olive oil;
• 1 glass of water;
• 16 tbsp chickpea flour;
• 16 tbsp cold water;
• black or regular salt to taste.

Everything is already clear, right? Chickpea flour works wonderfully instead of eggs in vegan omelets. But first things first.

First, we cut the onion into small cubes.

Cut each potato in half, and calmly cut the slices.

Heat 3 tablespoons of olive oil in a deep frying pan. Lightly fry the onion in oil, then add potato slices to the pan and salt to taste.

If we were to follow the letter of the original recipe, we would need to pour olive oil over the potatoes to the very top. But we will act differently: pour a glass of water into the frying pan, close the lid and simmer the potatoes for 20 minutes, stirring occasionally. We will be healthier!

We'll have time in these twenty minutes to make the "egg mixture". To do this, add 16 tablespoons of water to the chickpea flour, add a little salt and beat everything with a fork. You can throw in a pinch of turmeric for color.

When the potatoes are ready, fill them with chickpea batter and mix everything thoroughly.

Heat 2 tablespoons of olive oil in a flat skillet and spread the potato-chickpea mixture.

But now you have to sweat. When the edges of the omelet are fried (after 5-10 minutes), it must be turned over to the other side. How to do it correctly is shown in the following video (it is in Spanish and about the traditional version of omelet with eggs, but we don't care):

I tried very hard to do everything as in the video. In general, the result is the following picture:

Fry the second side of the omelet for 5-10 minutes and turn it over for the second and last time using a plate.

The tortilla is ready! We cut it into pieces and feed the whole family. The dish turns out to be very nutritious, a quarter is enough for the eyes. The taste is excellent, they say you cannot distinguish it from a normal omelet. I have nothing to compare with, but I do not regret it at all. It tastes good to me. Enjoy your meal!

Vegetarian omelet without eggs and milk:

To make an omelet for one serving, you will need:

Chickpea flour - 3 tablespoons, you can use more. Flour is on sale ready-made, but you can cook it at home;

Drinking water - 50 ml;

Wash the vegetables and cut them into small pieces or slices. You can use any veggies you like, but this omelet is best made with tomato. In my case, this is a cherry tomato.

Preheat the pan. I have a Teflon pancake maker with a diameter of 20 cm. I do not use oil for frying, thanks to such a frying pan, the chickpea pancake is fried well and easily lags behind the surface of the pan. Pour the chickpea dough into a preheated pan.

On top for a minute, lay the prepared vegetables on it.

Let it bake for about 5 minutes. Then very carefully turn the omelet over to the other side, just like preparing pancakes. The main thing is that the vegetables remain in the same place. The second option is to leave the omelet as it is, letting it bake a little more in the pan. You can also fold it in half before serving, so that the vegetables are inside.

These chickpea cakes have their own unique flavor and can be successfully combined with a variety of fillings. I love to cook this lean omelet in winter when there are no fresh vegetables and tomato juice is bored in the fridge.

Composition (for 3 pieces):

glass - 200 ml

For the lean omelet:

• 1 tbsp. chickpea flour
• 0.5 cups oatmeal flour
• 2 tbsp. tablespoons of ground flax + 0.5 cups of water
• 0.5 cups tomato juice
• 1 glass of water
• 2 tbsp. tablespoons of vegetable oil
• spice:
  - 1 tsp black salt (can be regular)
  - 2 tbsp. l. dried herbs (celery, basil, oregano, marjoram ...)
  - 0.5 tsp each. black pepper, turmeric, ground cumin, ginger,

Filling options:

• (linen)
• canned corn
• ground sesame seeds + mayonnaise + basil
• minced lentil with cabbage and carrots

Making a lean omelet from chickpea flour:

1. For an omelet, mix flax with half a glass of water and set aside for 10 minutes.
2. Combine oatmeal and, add salt and spices, dried herbs. Stir the tomato juice with 1/2 cup of water and pour into the dry mixture.

   

   Mixing the ingredients

3. Add soaked flax, mix well. The dough should be thick, viscous, like on. Let it brew for 10-15 minutes to determine if more liquid needs to be added. Top up with more water if necessary and stir again.

   

   Omelet dough

4. Bake in a greased skillet under the lid, over medium heat, about 5-7 minutes on one side and 3-4 minutes on the other, until tender. The dough pours heavily, so you need to spread it over the pan with a fork or spoon. You should not bake the cakes, just wait until the surface of the omelet is dry.

   

   We bake in a pan

5. In principle, at this step, you could stop and eat an omelet made from chickpea flour with flaxseed or any other and vegetables. But we will make it even tastier, because a whole host of fillings are suitable for this omelet!

   Each cake must be greased with mayonnaise and filler. This time I had:

   a) canned corn

   

   Chickpea omelet with corn

   Cover one half of the lean chickpea omelet with the other and serve with a juicy vegetable salad!

   Enjoy your meal!

   Julia M. recipe author

I don’t eat omelets: I don’t like the taste of fried eggs, and the healthiness of them in this form is zero, so this dish was not on my menu ... Until some time, until I first tried the vegan version in a local cafe.
Today we have a very healthy protein breakfast on our table - an omelette without eggs! Sounds weird?

Maybe, but when the first bite of this unusual dish got into my mouth, I realized that my diet was now being diversified with another new delicious dish!

It is prepared from chickpeas, more precisely, which is 2 times higher than ordinary flour in the amount of protein and 6 times higher than white flour.

Contains folic acid, iron, vitamin B-6, magnesium and potassium.

An omelet made from such flour has a pleasant aroma, delicate texture and perfectly saturates.
I love to combine and serve this omelet with boiled beets or avocado. Great idea for New Year's breakfast on January 1st. Start the year tasty and healthy!

Cooking? Let's try!

We need: (3 small portions)

3/4 (1 cup - 250 ml) cup chickpea flour

3/4 cup water

1/4 teaspoon baking soda (I use baking powder)

1 teaspoon rice or wine vinegar

1/4 teaspoon curry

1/4 teaspoon dry garlic

Handful of spinach

1 tomato

1 small mushroom

Frying oil

Any red pepper to taste

Salt to taste

We combine flour, soda, spices.

Fill with water, add vinegar. Thinly chop all vegetables. They can be absolutely anything. You can add celery, red pepper, or just stick to parsley and dill.

We say with vegetable oil a frying pan and pour out a small ladle of the composition.

Fry on one side. Rolled over to the other.

I really love chickpeas. Who does not know what it is, I will tell you in a nutshell. Chickpeas are yellow peas of the legume family. It is also called "chickpeas". In my opinion, chickpeas have a special taste, not like peas, beans or mung bean. From legumes, chickpeas are perhaps my favorite))

What can you cook with chickpeas? Anything! For example, hummus. Some time ago I laid out my recipe. Or soup with chickpeas ... Or vegan pilaf with chickpeas ... You can make batter from chickpeas or make a healthy pizza dough. I even tried sprouting chickpeas and eating them raw)

What we need for a casserole (for 1 serving):

Water - 8 tbsp.

Salt - 1/4 tsp It is better to use pink Himalayan. I wrote about the benefits and dangers of various types of salt in the article

Turmeric - 1/4 tsp

Black pepper, preferably freshly ground

Fresh herbs

Onions (onions, green, leeks ...) - a little

You can add a dash of asafoetida if you have one.

For a basic recipe, that's it.

But it will be even tastier if you add a little of any fresh vegetables. I had:

- zucchini

- eggplant

- bell pepper

Cooking like this:

1. Mix chickpea flour, water and spices (salt, turmeric, pepper, if any - asafoetida). It turns out a homogeneous mass, not thick. The consistency is similar to pancake dough….

2. Cut the vegetables into small cubes. Chop the onion finely.

3. Lightly fry vegetables and onions in a non-stick frying pan, without oil! In order not to burn, add a little water to the pan. You need to simmer literally 3 minutes! Do not overdo it with the amount of vegetables, they should cover the bottom of the pan with a very thin layer, otherwise you will need two more chickpea mass and the casserole will turn out to be very thick ...

Option number 1.

Pour the chickpea mass into a frying pan with vegetables and onions in an even layer and cook the casserole over medium heat for 5-10 minutes. There is no need to turn the casserole - there is a risk that it will fall apart ...

All! Put the finished casserole on a plate and eat with fresh vegetables!

And another side view)))

Option number 2.

Put lightly fried vegetables with onions from the pan into a plate and for now forget about them for a while ...

Pour the chickpea mass into a frying pan with a thin layer and cook like scrambled eggs. You do not need to turn it over, that is, fry on one side only. The second side will brown and “grab” without turning it over. Again, I don't add oil. If you are afraid that the chickpea mass will burn to the bottom of the pan, you can add a drop of unrefined vegetable oil. but just do not pour it into the frying pan, but distribute a micro dose of oil with a silicone brush (if it is not there, then you can distribute it with an ordinary paper napkin).

Gently put the finished chickpea "omelet" in a large flat plate. Put the fried vegetables and onions on one half of the "omelet". Cover the top with the second half, that is, fold the resulting chickpea pancake in half. Serve with fresh vegetable salad!

Personally, I like the second method more, because such a chickpea “omelet” folded in half looks just amazingly beautiful and appetizing! Well, both options taste equally good!

Enjoy your meal! I hope my recipe today has inspired your vegan culinary feats)