Sunflower Garden Omelet

Ingredients

• 4 large eggs
• 2 egg whites or ¼ cup blended tofu (see note)
• ¼ teaspoon salt, or to taste
• Freshly ground black pepper, to taste
• 1 teaspoon sunflower oil
• 2 tablespoons raw sunflower seed kernels
• ¼ cup red onion, thinly sliced
• ¼ cup (about 2 large) mushrooms, thinly sliced
• ¼ cup baby spinach leaves
• ¼ cup (½ medium) tomato, sliced
• 3 tablespoons minced fresh basil or mint
• 2-3 tablespoons grated Parmesan cheese