Mushroom & Spinach Masala Omelette turns a simple egg dish into something far more satisfying. Sautéed mushrooms, wilted baby spinach are folded through warmly spiced eggs, with melted cheese adding richness and a savoury finish.
Ready in around 20 mins, it’s a quick but nutrient-packed option. Fitting into the TNK balanced way of eating.
Why this recipe works
➡️ High-quality protein with important micronutrients: Eggs provide all nine essential amino acids, making them a complete source of protein. They’re also rich in choline, an essential nutrient involved in normal cell function. Plus the production of acetylcholine, a neurotransmitter used by the brain and nervous system.
➡️ Pairing of vitamins and minerals: Combining eggs, spinach, mushrooms, tomatoes and cheese. Bringing a wider range of micronutrients into one meal. Spinach contributes folate and beta-carotene, mushrooms provide several B vitamins, tomatoes contribute vitamin C and potassium, while cheese provides calcium.
➡️ Spinach adds folate and carotenoids. Folate is needed for normal cell division and blood formation. Plus carotenoids such as beta-carotene, which the body can convert into vitamin A to support normal vision and immune function.
➡️ Mushrooms provide energy-supporting B vitamins: Mushrooms contain nutrients including riboflavin and niacin. Helping the body release energy from carbohydrates, fats and protein. Sautéing them first also allows excess moisture to evaporate while developing their deeper savoury flavour.
➡️ Tomatoes contribute vitamin C and potassium. Tomatoes provide vitamin C, which supports normal immune function and helps protect cells from oxidative stress. Whilst potassium, which contributes to normal muscle function and the maintenance of normal blood pressure. Cooking them until softened also adds natural sweetness and acidity to balance the richness of the eggs and cheese.
➡️ Spices bring antioxidant-rich plant compounds: Cumin, coriander and turmeric contain a range of naturally occurring compounds with antioxidant activity. Building layers of flavour, meaning the omelette can taste bold and aromatic without relying heavily on salt or rich sauces.
➡️ Turmeric provides curcumin. Curcumin, a polyphenol widely researched for its antioxidant and anti-inflammatory properties. In everyday cooking, turmeric also brings its characteristic golden colour and earthy warmth to the omelette.
➡️ Cheese adds calcium and richness. A little melted cheese brings the ingredients together while providing calcium. Which is needed for the maintenance of normal bones and teeth and contributes to normal muscle function.
➡️ Veg-packed without feeling like a salad: Mushrooms, spinach, tomatoes and onion are cooked directly into the eggs. Making this an easy way to include several different vegetables any time of the day.
Mushroom & Spinach Masala Omelette
Ingredients
Equipment
Method
- Cook the mushrooms and spinach. Heat 1 teaspoon of the olive oil in a non-stick frying pan over a medium heat. Add the mushrooms and cook for 3–4 minutes until softened and lightly golden. Add the baby spinach and cook for another minute until just wilted. Transfer to a plate and leave to cool slightly.
- Prepare the egg mixture. Crack the eggs into a mixing bowl and add the ground coriander, cumin, turmeric and a generous pinch of salt and black pepper. Whisk until the yolks and whites are completely combined.
- Add the vegetables. Fold the onion, garlic, tomato, green chilli and fresh coriander through the egg mixture. Add the cooked mushrooms and spinach, followed by the grated cheese, and gently mix until everything is evenly distributed.
- Cook the first omelette. Wipe out the frying pan if needed and add a small drizzle of olive oil. Heat over a medium heat, then pour in half of the egg mixture. Use a spatula to gently spread the ingredients towards the edges of the pan.
- Cook for around 3 minutes, until the underside is golden and the top is mostly set. Carefully flip the omelette and cook for a further 1–2 minutes, until the egg is cooked through and the cheese has melted. Slide onto a serving plate.
- Repeat with the remaining egg mixture and a little more olive oil to make the second omelette.
- Serve warm, with a little extra fresh coriander or sliced green chilli if you like.
