Healthy Vegetarian Spinach Omelet

Mero Reda
Jul 11, 2024
20 minutes read
150 Views

The vegan spinach omelet is a healthy and delicious dish that meets the needs of vegetarians and those following a plant-based diet. This recipe combines a variety of fresh vegetables such as spinach, coriander, dill, and chard, making it rich in essential vitamins and minerals. Additionally, this omelet is an ideal choice for those who prefer light and nutritious foods, as it includes mushrooms and onions that add a distinctive flavor and high nutritional value. Whether you are looking for a nutritious breakfast or a light dinner, the vegan spinach omelet is the perfect choice to meet your dietary needs in a healthy and delicious way.

Ingredients:

500g frozen spinach
1 bunch of coriander (about 100g)
1 bunch of dill (about 100g)
Half a bunch of chard (about 50g)
2 medium-sized tomatoes (about 300g)
3 large onions (about 600g)
3 tablespoons of flour (about 30g)
1 teaspoon of salt (about 5g)
Half a teaspoon of black pepper (about 2.5g)
1 can of mushrooms (about 200g)
4 tablespoons of oil (about 60ml)
1/4 cup of water (about 60ml)

عجة السبانخ

Preparation Method:

Preparing the Vegetables:

Wash the cilantro, dill, and swiss chard thoroughly, then chop them finely.
Boil the chopped vegetables in water for 10 minutes, then drain them well.

Sautéing the Mushrooms:

Sauté the mushrooms with one onion and add spices as desired.

Sautéing the Spinach and Vegetables:

Add the frozen spinach and boiled greens to a little oil along with the rest of the sautéed onions, and sauté until the water evaporates.
Add the chopped tomatoes to the mixture.

Preparing the Mixture:

Mix the flour with a quarter cup of water (a little less) and then add it to the mixture along with salt and pepper.
Add the mushrooms to the mixture and stir all the ingredients well.

Cooking:

Pour the mixture into a greased baking dish.
Place the dish in the oven for 30 minutes to an hour until the frittata is cooked and browned.

Let the frittata cool, then cut into slices.

Optional Additions:

You can add black or green olives, chopped, to the mixture before placing it in the oven.
You can add chopped bell peppers for extra flavor and garnish.

Enjoy your meal!

Note: This dish may contain allergens such as mushrooms and flour. Please ensure you are not allergic to any of the ingredients before consuming it.

عجة السبانخ النباتية

Health Benefits of the Ingredients

Frozen Spinach: An excellent source of iron and calcium, supporting blood and bone health. It also contains Vitamin K, which promotes heart health.
Coriander: Packed with powerful antioxidants like Vitamin C, it boosts the immune system and enhances skin health.
Dill: Rich in Vitamins A and C and dietary fiber, contributing to digestive health and strengthening immunity.
Chard: Contains Vitamins A and K, improving eye and bone health while enhancing blood circulation.
Tomatoes: High in Vitamin C, which supports the immune system and improves skin health. They also contain lycopene, a powerful antioxidant.
Onions: Contain sulfur compounds and flavonoids, which improve heart health and reduce inflammation.
Flour: A source of carbohydrates that provide energy for the body.
Salt and Black Pepper: Salt helps regulate fluid balance in the body, while black pepper aids digestion and enhances nutrient absorption.
Mushrooms: Rich in Vitamins D and B, they promote bone health and strengthen the immune system.
Oil: A good source of healthy fats that assist in absorbing fat-soluble vitamins like Vitamins A, D, and E.
Water: An essential element for hydrating the body and supporting overall organ function.

Combined Benefits:

This mix of ingredients provides a wide range of health benefits, including:

Strengthening immunity
Supporting digestive health
Enhancing heart and bone health
Providing energy and essential nutrients

A well-balanced and nutritious choice for maintaining overall health and well-being.

Nutritional Values and Calories:

500g Frozen Spinach

Calories: 115 kcal
Protein: 14.5g
Carbohydrates: 18g
Fat: 2g
Fiber: 11g

100g Coriander

Calories: 23 kcal
Protein: 2.1g
Carbohydrates: 3.7g
Fat: 0.5g
Fiber: 2.8g

100g Dill

Calories: 43 kcal
Protein: 3.5g
Carbohydrates: 7g
Fat: 1.1g
Fiber: 2.1g

50g Swiss Chard

Calories: 9.5 kcal
Protein: 0.9g
Carbohydrates: 1.87g
Fat: 0.1g
Fiber: 0.8g

300g Tomatoes

Calories: 54 kcal
Protein: 2.7g
Carbohydrates: 11.7g
Fat: 0.6g
Fiber: 3.6g

600g Onions

Calories: 240 kcal
Protein: 6.6g
Carbohydrates: 56.04g
Fat: 0.6g
Fiber: 10.2g

30g Flour

Calories: 109.2 kcal
Protein: 3g
Carbohydrates: 22.8g
Fat: 0.3g
Fiber: 0.8g

5g Salt

Calories: 0 kcal
Protein: 0g
Carbohydrates: 0g
Fat: 0g
Fiber: 0g

2.5g Black Pepper

Calories: 6.25 kcal
Protein: 0.05g
Carbohydrates: 1.4g
Fat: 0.025g
Fiber: 0.15g

200g Mushrooms

Calories: 44 kcal
Protein: 6.2g
Carbohydrates: 6.52g
Fat: 0.68g
Fiber: 2g

60ml Vegetable Oil

Calories: 530.4 kcal
Protein: 0g
Carbohydrates: 0g
Fat: 60g
Fiber: 0g

60ml Water

Calories: 0 kcal
Protein: 0g
Carbohydrates: 0g
Fat: 0g
Fiber: 0g

Total Nutritional Values:

Calories: 1109.8 kcal
Protein: 39.5g
Carbohydrates: 127.7g
Fat: 65.9g
Fiber: 33.3g

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Mero Reda

مرحبا اسمي ميرنا لدي شغف بالطبخ و تقديم وصفات للدايت و لكن تكون مثل الطعام العادي و لكن بسعرات حرارية اقل و هو ما يجعل النظام الصحي مسلي و الشخص يستطيع ان ياكل اي شئ و بدون حرمان و اتمني ان تنال الوصفات اعجابكم