Protein-Packed Vegan Breakfast Sandwich

Ingredients

For the Chickpea/Flax Omelette:

  • 1/2 cup chickpea flour
  • 2 tablespoons flax meal
  • 1 tablespoon nutritional yeast
  • 1/2 cup water (adjust as needed for desired consistency)
  • Salt and pepper to taste

For the Sautéed Veggies:

  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 tomato, diced
  • A handful of spinach, roughly chopped
  • 1 tablespoon olive oil

For the Sandwich:

  • Gluten-free bread or English muffins
  • Avocado slices (optional)
  • Vegan cheese (optional)
  • Hot sauce or condiment of your choice (optional)

Instructions

1. Prepare the Omelette Mixture:

  • In a mixing bowl, combine chickpea flour, flax meal, nutritional yeast, salt, and pepper.
  • Gradually add water while stirring until the mixture reaches a creamy, smooth consistency. Adjust the amount of water as needed to achieve the right texture.

2. Sauté the Veggies:

  • Heat olive oil in a non-stick pan over medium heat.
  • Add the chopped onion and minced garlic, sautéing until they become translucent and fragrant.
  • Add the diced bell pepper and tomato, cooking until they soften.
  • Stir in the chopped spinach and cook until wilted. Remove the veggies from the pan and set aside.

3. Cook the Omelette:

  • In the same pan, pour the chickpea/flax mixture, spreading it out evenly.
  • Allow the omelette to cook for a few minutes until the edges start to set.
  • Add the sautéed veggies on one half of the omelette, then fold the other half over the veggies.
  • Cook for another couple of minutes until the omelette is fully cooked and slightly golden. Remove from the pan.

4. Assemble the Sandwich:

  • Toast the gluten-free bread or English muffins if desired.
  • Place the omelette on one slice of bread or muffin half.
  • Add avocado slices and vegan cheese if using.
  • Top with the other slice of bread or muffin half.

5. Serve:

  • Cut the sandwich in half and serve warm. Add hot sauce or your favorite condiment for an extra kick.

Additional Tips

  • Texture of the Omelette: The amount of water can be adjusted to make the omelette thicker or thinner, depending on your preference.
  • Veggie Variations: Feel free to experiment with different vegetables like mushrooms, zucchini, or kale.
  • Storage: The omelette mixture can be prepared ahead of time and stored in the refrigerator for a quick breakfast option.

This gluten-free breakfast sandwich with a chickpea/flax omelette is a great way to start your day with a boost of protein and plenty of flavor. Enjoy it as a hearty breakfast or brunch option!

Nutritional Information (Per Serving)

  • Calories: 350-400 kcal
  • Total Fat: 15-18g
    • Saturated Fat: 1.5-2g
  • Cholesterol: 0mg (vegan recipe)
  • Sodium: 300-400mg
  • Total Carbohydrates: 40-45g
    • Dietary Fiber: 6-8g
    • Sugars: 5-7g
  • Protein: 10-12g

Key Nutrients

  • Vitamin A: Provided by spinach and bell pepper.
  • Vitamin C: Provided by bell pepper and tomato.
  • Calcium: From nutritional yeast and plant-based ingredients.
  • Iron: From chickpea flour, spinach, and nutritional yeast.

These values are estimates and can vary. Adding additional toppings like avocado or vegan cheese may alter the nutritional content. This sandwich offers a good balance of macronutrients and is a great source of plant-based protein and fiber.