Easy

Mushroom and asparagus omelette wraps with tomato salad

Name: Mushroom and asparagus omelette wraps with tomato salad
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Cuisine: Home-style, International
Ingredients: 400 g Egg (8 medium, shelled); 300 g Mixed mushrooms (trimmed); 240 g Green asparagus (12, woody ends removed); 120 g Spring Onion (trimmed weight); 400 g Tomato (2 large); 60 g Bread (2 slices); 3 g Garlic (1 small clove); 5 g Basil (leaves); 3 g Parsley (chopped leaves); 40 g Extra virgin olive oil (15 g filling, 5 g omelettes and 20 g dressing); 10 g Vinegar; 1 g Salt (or to taste)

Total time45 min Preparation and possible waiting 20 min · Cooking 25 min

Preparation and possible waiting: 20 min · Cooking: 25 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Servings4

Allergens

Cereals containing gluten: Ingredient to check: Bread. Usual composition; check the label or the dough/sauce recipe: Bread. Egg: Ingredient to check: Egg. Sulphites: check label: Ingredient to check: Vinegar. Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact. Composition to check: Bread.

Rating Not yet rated

Four thin omelettes wrap golden mushrooms and asparagus, served with tomato, basil and crisp bread salad.

Jump to steps

20 minpreparation and possible waiting

25 mincooking

4servings

1.318 kcalwhole recipe

330 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Total time: 45 min Preparation and possible waiting 20 min · Cooking 25 min

Preparation and possible waiting: 20 min · Cooking: 25 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Recipe characteristics

Vegetarian Main course 30 to 60 minutes Home-style

Allergens

View full classification 23 tags

Diet

Vegetarian

Dietary requirements

Lactose-freeNut-freePeanut-freeSoy-freeFish-freeShellfish-freeSesame-freeNo added sugar

Dish type

Main course

Meal

LunchDinner

Preparation

SautéingBoiling

Appliances

Frying panKitchen knife

Cuisine

Home-styleInternational

Season

All year round

Occasion

Everyday menu

Nutrition

High in proteinLow calorie

Total time

30 to 60 minutes

Allergen information is indicative. Always check each product label and possible cross-contamination.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.

Recipe characteristics

Dish type

Main course

Meal

Lunch · Dinner

Total time

30 to 60 minutes

What you need

Ingredients

Let’s get cooking

Method

Slice the mushrooms, cut the asparagus into pieces and finely chop the spring onion. Heat 15 g oil in a frying pan.
Soften the spring onion for 5 minutes, add the mushrooms and cook for another 5 minutes. Add the asparagus and a pinch of salt.
Cook for 5–6 minutes until tender with no pooled liquid.
Toast the bread, dice it and set aside. Chop the tomatoes and combine with the finely chopped garlic, torn basil, vinegar and 20 g oil. Add the bread just before serving so it retains some texture.
Beat all eight eggs and divide into four equal portions. Coat a non-stick pan with some of the remaining 5 g oil and cook a thin omelette with each portion for about 1–2 minutes per side, until no liquid egg remains. Repeat with the other three portions.
Divide all the filling between the four omelettes, fold them over and sprinkle with the parsley. Serve one per person with a share of the salad.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.