One of the most beloved “new to me” recipes of the year so far has been the egg- and gluten-free chickpea flour omelet.
I have also seen this dish called socca or pudla which I understand to be of Mediterranean origin. No matter the name, the base of this high-protein, fiber-rich, and plant-based dish is made from chickpea flour, also known as garbanzo bean flour (yes, I am so anal as to make labels for the bulk items in my pantry):
The nutritional profile of the flour is fantastic, it is high in protein, iron, and fiber. Note: you can buy sprouted chickpea flour, too.
My recipe uses a mixture of the flour, baking powder, water, herbs, and whatever vegetables you want. I start out by mixing the dry ingredients:
I like to get whatever vegetables I am going to use ready at this point. I especially love shallots and mushrooms:
Next, I add the water, lemon juice, and vegetables (plus the nutritional yeast which I had forgotten earlier), and stir:
I sometimes need to add a bit more water to the batter at this point to make it nice and pourable. I have also found that a light spray of cooking oil really helps to keep the batter from sticking to the pan:
Since I usually make one omelet for me and one for my husband, I like to use two skillets so they cook at the same time. The make-shift lids taken from my saucepans help the tops cook through and get ready to be flipped:
The only reason I turn this dish into a scramble version is when it sticks to the pan which usually means I didn’t use enough oil to start or I just got too excited and didn’t wait long enough before trying to flip (this version had chopped red bell peppers):
No worries, either the omelet or scramble versions are equally delicious:
Here’s my recipe:Print
An egg-free omelet recipe!
- 1 1/4 cups chickpea flour
- 1/4 teaspoon baking powder
- ¼ teaspoon dried turmeric
- 1 tablespoon no-salt seasoning or your choice of dried herbs
- 2 tablespoons nutritional yeast, optional
- 1 1/4 cup water, plus more if necessary to achieve a pourable consistency
- 2 teaspoons freshly squeezed lemon juice (optional)
- 1 shallot, minced
- ¼ cup chopped mushrooms
- 2 handfuls of baby kale, chopped finely
- Coconut oil spray, optional
- Sea salt, optional, for topping
- Combine chickpea flour, baking powder, dried turmeric, no-salt seasoning or dried herbs, and nutritional yeast in a medium-sized bowl. Add water and lemon juice and use a whisk to stir together, getting rid of any clumps.
- Stir in minced shallot, chopped mushroom, and chopped kale. The consistency of the batter should be pourable and not too thick. Add 1-2 tablespoons of water and stir again, if necessary, to achieve the proper consistency.
- Spray a medium skillet lightly with coconut oil and heat on medium. You can use two skillets if you want to make and serve both omelets at the same time.
- Pour half the batter into your skillet. Place a lid over the pan to help it cook faster. Reduce the heat to medium-low and let the omelet cook for 3-4 minutes.
- Once the top of the omelet has started to cook, use a spatula or a plate to help flip the omelet onto the other side. If your batter sticks, then you can always make it into a scramble, using a spatula to scrape the batter off the bottom of the pan.
- Reduce the heat to low, place the lid on the pan, and let it cook for another 4-5 minutes (if making a scramble version, then it will cook faster, maybe another 2-3 minutes).
- Serve hot, topped with a bit of sea salt, if desired.
This dish is pretty much the ideal meal for me, especially when served with a side salad topped with home-grown broccoli sprouts:
Is this Chickpea Flour Omelet new-to-you as well? Do you have a favorite version?
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