Juicy And Vegan Zucchini Omelette
The vegan zucchini omelette is an excellent substitute for the traditional potato omelette. It is suitable for strict vegetarian diets, as it does not contain eggs. In addition, it is very interesting for those who want to control their weight, since zucchini has a very low calorie content.
Nutritional value and benefits of zucchini
Zucchini has a high amount of water and a low glycemic index thanks to its low carbohydrate content. From a nutritional point of view, it is worth noting the large amount of essential minerals it has: potassium, magnesium, phosphorus, iron and calcium.
In addition, it is rich in antioxidants such as vitamin C, B9, K and C. Thanks to its composition, the consumption of zucchini is related to a series of benefits that we will detail below.
1. Improves cardiovascular health
Zucchini is a cholesterol-free food, therefore, its consumption is recommended for those who suffer from hypercholesterolemia. By including zucchini in our daily diet we are ingesting a large amount of nutrients without increasing our levels of LDL (bad cholesterol).
2. Promotes intestinal transit
This vegetable contains a significant amount of mucilage, a type of soluble fiber that is very beneficial for intestinal health, as it improves constipation, heartburn and reflux.
In addition, it promotes the development of beneficial bacteria in the intestinal flora and facilitates the absorption of nutrients, thanks to its prebiotic effect. Its consumption is also related to the prevention of gastric ulcers and irritable colon syndrome.
3. Prevents high blood pressure
Zucchini contains potassium, a mineral associated with arterial hypotension, since it intervenes in the urinary excretion of sodium and its deficit is related to an increase in blood pressure.
In addition, the consumption of recipes with zucchini is associated with the elimination of excess fluids, a very beneficial property for those who suffer from oliguria (low urine production) or kidney stones.
Vegan Zucchini Omelette Recipe
The zucchini omelette is relatively easy to prepare and it is very tasty. It can be taken with salad, vegetable ratatouille, carrot and chia cream, gazpacho or any recipe based on vegetables.
Ingredients for the zucchini omelette
- 2 medium zucchini
- 1 large onion
- Extra virgin olive oil
- 100 grams of chickpea flour
- 1 large tablespoon of cornstarch
- 200 ml of vegetable milk, preferably soy.
- 200 ml of water
- Salt, pepper and garlic powder.
How to prepare the zucchini omelette
- First, julienne the onion and peel and slice the zucchini.
- To cook these vegetables you can use the pan or the microwave. In the case of the pan, add about four tablespoons of oil and sauté over medium heat until the onion and zucchini acquire a tender texture.
If you want to use less oil, you can use the microwave: we add the vegetables to a microwave-safe bowl with a lid and cook in two-minute intervals until you consider that it is sufficiently done.
- Next, to prepare the mixture that replaces the egg, add the chickpea flour, cornstarch, water and non-dairy milk to a bowl. Integrate everything well with the help of a hand mixer or some rods and season with salt and pepper to taste. You can add all the spices that you think combine well.
- Add the preparation to the onion and zucchini sauce. It is important to add little by little and stop when it is considered that a thick mixture remains. The amounts can vary depending on the water in the vegetable and what reduces its size during cooking.
- The mixture will thicken as time goes by, so it is important to prepare it immediately before mixing it with the onion and zucchini.
- Put oil in a pan and when it is hot enough, add the contents of the bowl.
- Help yourself with a plate or the lid of the pan itself to turn the omelette. You will know that the time is right when the edges begin to set and small bubbles appear in the center.
- Finish browning on the other side and remove from heat.
- You already have your zucchini omelette without egg ready.
Prepare this recipe for the whole family and take advantage of the mentioned properties of zucchini. It is an excellent way to include these vegetables in the diet of the little ones.
