Are you a vegetarian like me? And feel you don’t have much fancy options to eat? Well, not anymore when you have such a variety of vegetables and other plant-based products available in the market these days in all the seasons. As much as I am fond of eating, I like to cook my meals myself. And I have recently become a mother due to which I can’t afford to spend much time in the kitchen. My little lovebug needs me with her all the time. So I have to make sure that my meals are quick to make. Here I am sharing another quick meal that I usually make. I call it my “Green Vegan Omelette stuffed with veggies”.

For this, you need spinach, chickpea flour, cauliflower and some veggies that you like. Yes, thats it!!

Quick recipe:

Serves: 3

For the batter we need:
-1/2 cup spinach
-1 cup chickpea flour
-1/4 cup grated cauliflower

• Blend the spinach in a blender with little water.
• Mix the spinach in chickpea flour and grated cauliflower.
• By adding some water, whisk the batter until no clumps remain and it gets the same consistency as of pancakes.

For the sautéd vegetables, I prefer:
-1 cup chopped mixed (green, red, orange, yellow) bellpeppers
-1/2 cup chopped mushrooms
-1/2 cup chopped zucchini

• Sauté the veggies in 1 tsp olive oil.

• Sprinkle some salt and red pepper to taste. I also like to add 1/2 tsp chaat masala (for tanginess; totally optional).

• Spread some batter on a greased non stick pan.

• Cook on medium to low heat from both sides.

• When cooked, spread the sautéd veggies on half of the omelette, carefully lift the other half and fold it over the veggies.

• And your Green Vegan Omelette stuffed with veggies is all ready to serve and eat.

When I see green in my plate, I feel I’m eating healthy and I feel contented. The caloric intake from one such omelette is around 250 calories, coming mainly from the chickpea flour.

Let’s talk about the nutrition profile of this healthy vegan omelette.

• Spinach: It is rich in nutrients and very low in calories (good for weight control, right!). It is a great source of iron, calcium, magnesium, folic acid, fiber. Helps maintain diabetes, lowers the blood pressure, promotes good bone health, healthy digestive tract and healthy skin and hair. It does contain potassium and Vitamin K which may not be good for certain groups of people (See Caution below).
• Bell peppers: They are again rich in nutrients and very low in calories coming mainly from carbohydrates. They are very good source of Vitamin C which helps in iron absorption; contains folic acid and other vitamins as well. Also, rich in antioxidants which helps maintain good eye health.
• Mushrooms: Do you know mushroom is not a vegetable? They belong to the kingdom of fungi. They are rich sources of Vitamin D which is necessary for calcium absorption. They are rich in antioxidants which helps in preventing cancer; contains important vitamins and minerals like potassium and vitamin C which promotes good heart health; contains selenium which helps in building immunity; contains fiber which helps in diabetes management and weight management. They also have iron in them.
• Cauliflower: Again weight loss friendly, rich in minerals, vitamins, fiber, water, antioxidants. Also provides choline, a substance that helps in many processes in the body. Is very low in calories and carbs compared to grains.
• Chickpea flour: It is a great substitute for regular flour as it contains more vitamins, minerals, antioxidants, fiber, protein and less calories and carbs than regular flour.
• Zucchini: It is very rich in variety of vitamins and minerals. It is a great source of Vitamin A, vitamin C and antioxidants which promotes great eye health and immune system. Also contains good amount of water and fiber which helps in regulating sugar levels, helps with digestive health, heart health and weight management.

Caution:

• Spinach and bell peppers contains Vitamin K. So if you are taking any blood thinners, try to be consistent with your diet, try not to suddenly add or remove anything from your diet that contains Vitamin K which plays a major role in blood clotting.
• Spinach, bell peppers and mushrooms also contain Potassium. So people with kidney problems should be cautious consuming anything with potassium.
• Make sure mushrooms that you are using are cultivated under appropriate conditions. Uncultivated wild mushrooms are very high in certain heavy metals and chemicals which are toxic to humans.
• Also, do check your allergies before making this meal. Some people are allergic to some vegetables including the ones used here like spinach, bell peppers, mushrooms, zucchini etc.

Quick Tip for Non-Vegetarians: Just use eggs in place of chickpea flour and eat the scrumptious green omelette as never before.

Always remember, mindfulness is very important when you follow anything. Stay healthy and mindful everyone.