Tofu and aubergine peanut stew
A mild tomato stew with tofu, aubergine and a measured peanut sauce.
About 40 min · 500 kcal · 34 g protein per serving
Vegan
Chickpea flour omelette with mushrooms
A savoury chickpea pancake folded around mushrooms and spinach.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the batter cooks through at this thickness
- Photograph the finished omelettes
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 265 kcal
- per serving
- Protein
- 16 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
No regulated allergens in the ingredients as listed.
Cooking steps
Whisk the chickpea flour, water and turmeric into a smooth batter and leave it to rest for 15 minutes.
Warm half the oil in a non-stick frying pan over medium-high heat. Cook the mushrooms for 6 minutes, until browned, then add the spinach and stir until it wilts. Tip onto a plate.
Wipe the pan and brush it with a little of the remaining oil. Pour in half the batter and tilt the pan so it spreads thinly.
Cook for 3 to 4 minutes, until the edges lift and the surface looks dry, then turn and cook for 2 minutes more. Chickpea batter needs to be cooked right through, not just set.
Repeat with the rest of the batter. Fill each omelette with the mushrooms and spinach and fold it over.
The useful detail
Spread the batter thinly to avoid an undercooked floury centre. Chickpea flour tastes raw and chalky until it is properly cooked, and a thick omelette hides a raw middle.
Make it work for you
One serving is One omelette. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Courgette instead of mushrooms
Sweeter and wetter; cook it until the pan is dry.
Per serving: about 5 kcal less, about 2 g less protein, about the same fat.
Add firm tofu to the filling
Crumble in 100 g and warm it with the mushrooms for more protein. Nutrition is not recalculated.
Allergens: Adds soya.
Leave the turmeric out
Paler, and no difference to the figures: it is listed as a trace ingredient.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The lightest dish in this group, and naturally free of gluten and dairy. Chickpea flour gives it more protein than a wheat pancake would.
| Energy | 265 kcal |
|---|---|
| Protein | 16 g |
| Fat | 8 g |
| of which saturates | 1 g |
| Carbohydrate | 34 g |
| of which sugars | 8 g |
| Fibre | 8 g |
| Sodium | 80 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| chickpea flour | 100 g | FDC 174288Chickpea flour (besan) | 387 kcal | 22.4 g |
| water | 200 g | No energy | 0 kcal | 0.0 g |
| ground turmeric | ¼ tsp | Not calculatedA quarter teaspoon of ground turmeric weighs well under a gram, which is under 2 kcal at the energy density of any dried spice. | · | · |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| mushrooms | 200 g | FDC 169251Mushrooms, white, raw | 44 kcal | 6.2 g |
| spinach | 100 g | FDC 168462Spinach, raw | 23 kcal | 2.9 g |
| Whole recipe | Divided by 2 | 534 kcal | 31.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Best eaten fresh; the omelettes go leathery when reheated.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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