A chickpea-flour omelette that needs no eggs to hold together, with spinach wilted into the batter and tomatoes on top. Higher in protein and fibre than most gluten-free breakfasts.
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Prep 10 minCook 12 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
120 g chickpea flour (besan), labelled gluten free
260 ml water (260 g)
80 g baby spinach, roughly chopped
150 g tomatoes, diced
80 g onion, finely chopped
2 g ground cumin
2 g ground coriander
20 ml extra-virgin olive oil (18 g)
1 g iodised table salt
Ground black pepper, to taste
Method
Whisk the chickpea flour with the water, cumin, coriander and salt until completely smooth. Besan goes lumpy easily; add the water in two goes and whisk hard after the first.
Stir the spinach and onion through the batter and leave it 10 minutes. The flour hydrates and the batter thickens to the consistency of pouring cream.
Warm half the oil in a non-stick frying pan over medium heat. Pour in half the batter and spread it to the edges with the back of the ladle.
Cook 4-5 minutes, until the surface has dulled and set and the underside lifts cleanly, then flip and give it 2 minutes more. Do not rush the first side: besan sticks while it is still wet and releases on its own once it is cooked.
Repeat with the rest. Top with the diced tomato and plenty of pepper.
Tomorrow
The omelette firms up cold and loses the soft centre. It is good cut into strips in a salad or a wrap the next day, which is a better use of it than reheating.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
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Besan Omelette with Spinach and Tomato
Serves 2 · Prep 10 min · Cook 12 min
A chickpea-flour omelette that needs no eggs to hold together, with spinach wilted into the batter and tomatoes on top. Higher in protein and fibre than most gluten-free breakfasts.
Ingredients
120 g chickpea flour (besan), labelled gluten free
260 ml water (260 g)
80 g baby spinach, roughly chopped
150 g tomatoes, diced
80 g onion, finely chopped
2 g ground cumin
2 g ground coriander
20 ml extra-virgin olive oil (18 g)
1 g iodised table salt
Ground black pepper, to taste
Approximate per serving
1328 kJ / 317.5 kcal · protein 14.4 g · carbohydrate 28.1 g · fibre 15.7 g · fat 12.7 g · sodium 248.5 mg
Method
Whisk the chickpea flour with the water, cumin, coriander and salt until completely smooth. Besan goes lumpy easily; add the water in two goes and whisk hard after the first.
Stir the spinach and onion through the batter and leave it 10 minutes. The flour hydrates and the batter thickens to the consistency of pouring cream.
Warm half the oil in a non-stick frying pan over medium heat. Pour in half the batter and spread it to the edges with the back of the ladle.
Cook 4-5 minutes, until the surface has dulled and set and the underside lifts cleanly, then flip and give it 2 minutes more. Do not rush the first side: besan sticks while it is still wet and releases on its own once it is cooked.
Repeat with the rest. Top with the diced tomato and plenty of pepper.
Tomorrow
The omelette firms up cold and loses the soft centre. It is good cut into strips in a salad or a wrap the next day, which is a better use of it than reheating.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Cooking for a diagnosed coeliac diet, where getting gluten out is the treatment and the rest is making that easy to live with. Diagnosis, testing and follow-up stay with your own team, and no recipe can vouch for your kitchen or a manufacturer’s production line.
