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Tofu Omelets
A savory tofu omelet recipe from Cook with Kindness by Chantal Coolen, reprinted with permission from Able Sense Publishing Limited. Photo by Jeff Harper.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 omelets
Calories: 193 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 1 tablespoon coconut oil
- ½ Red or Orange Pepper finely chopped
- ¾ cup broccoli finely chopped
- ¾ cup mushrooms sliced
- 1 cup packed baby spinach
- 12.3- oz 349 g package silken tofu (firm)
- ¼ cup soy milk
- 3 tablespoons nutritional yeast
- 3 tablespoons arrowroot powder
- 1 tablespoon Dijon mustard
- 1 clove garlic minced
- ½ teaspoon sea salt
- ¼ teaspoon Turmeric
- ⅛ teaspoon freshly ground pepper
- ½ cup grated non-dairy cheddar cheese
Instructions
- Melt the coconut oil in a large skillet over medium heat. Add the pepper and broccoli and sauté for 3 minutes.
- Add the mushrooms and continue cooking until the vegetables are tender. Stir in the spinach and continue to cook until the spinach is wilted, about 1 minute. Remove from the heat and set aside.
- In a food processor, combine the tofu, soy milk, nutritional yeast, arrowroot powder, mustard, garlic, sea salt, turmeric, and ground pepper and process until smooth.
- Heat an 8-inch non-stick sauté pan over medium heat. When your pan is hot, pour a heaping ⅓ cup of batter into the centre of the pan. Using a spatula, spread the batter out into an even circle, covering the bottom of the pan. Cook the omelette until the top is dry, about 4 minutes. With the spatula, gently loosen the edges of the omelette from the pan and turn the heat down to medium low. Sprinkle 2 tablespoons of the grated cheese and ¼ of the vegetable mixture over the bottom half of the omelette and flip the top half over the filling. (Note: The top half will not completely cover your filling, and that’s okay.)
- Continue cooking the omelette until the cheese melts, about 2 minutes. Slide the omelette onto a plate. Repeat with the remaining batter, cheese, and vegetable mixture.
Cup of Yum
Nutrition Information
Calories
193kcal
(10%)
Carbohydrates
18g
(6%)
Protein
10g
(20%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
1g
Sodium
498mg
(21%)
Potassium
487mg
(14%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
1336IU
(27%)
Vitamin C
38mg
(42%)
Calcium
81mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4omelets
Amount Per Serving
Calories 193
% Daily Value*
| Calories | 193kcal | 10% |
| Carbohydrates | 18g | 6% |
| Protein | 10g | 20% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 498mg | 21% |
| Potassium | 487mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 1336IU | 27% |
| Vitamin C | 38mg | 42% |
| Calcium | 81mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.