Cauliflower and Broccoli Souffle

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Cauliflower and Broccoli Souffle
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Health Score:
7,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
475
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie475 kcal(23 %)
Protein17.02 g(17 %)
Fat41.42 g(36 %)
Carbohydrates9.23 g(6 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A485.26 mg(60,658 %)
Vitamin D2.28 μg(11 %)
Vitamin E5.35 mg(45 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.48 mg(44 %)
Niacin3.05 mg(25 %)
Vitamin B₆0.21 mg(15 %)
Folate104.57 μg(35 %)
Pantothenic acid0.92 mg(15 %)
Biotin2.45 μg(5 %)
Vitamin B₁₂1.65 μg(55 %)
Vitamin C72.41 mg(76 %)
Potassium408.09 mg(10 %)
Calcium335.77 mg(34 %)
Magnesium33.63 mg(11 %)
Iron0.82 mg(5 %)
Iodine62.8 μg(31 %)
Zinc1.48 mg(19 %)
Saturated fatty acids24.1 g
Cholesterol277.75 mg

Ingredients

for
4
Ingredients
Dough (6 soufflé dishes)
200 grams Broccoli
200 grams Cauliflower
1 tablespoon lemon juice
50 grams butter
2 tablespoons Pastry flour
250 grams Whipped cream
100 grams grated Gruyere
4 eggs
salt
freshly ground peppers
Nutmeg
butter (for ramekins)
How healthy are the main ingredients?
Whipped creamBroccoliCauliflowerCauliflowereggsalt

Preparation steps

1.

Rinse broccoli and cauliflower, divide into florets and blanch in boiling salted water for about 4 minutes, drain and rinse in cold water, drain again. Combine cauliflower with lemon juice, season with salt and pepper and puree.

2.

Heat butter in a saucepan, sprinkle with flour and saute until lightly browned, add cream and whisk until smooth. Remove from heat and let cool slightly.

3.

Separate eggs. Whisk egg yolks with cheese and cauliflower puree, season with nutmeg, salt and pepper.

4.

Beat egg whites with salt until stiff and fold.

5.

Butter 6 small soufflé dishes. Spread with half of cauliflower mixture and top with broccoli, spread with remaining cauliflower mixture and bake in preheated oven at 180°C (approximately 350°F) for about 35 minutes ( do not open oven door during baking). Remove from oven and serve. 

Comments

Nettie Hutsell's picture
Do you have to adjust anything in this recipe for high altitude baking? Should I beat egg whites to a soft peak vice a hard peak?
Cyndy from EAT SMARTER's picture
HI Nettie - We haven't tested this recipe at high altitude, however these are always my general recommendation for adjusting your baking. - Increase oven temperature by 15°F to 25°F. - Decrease baking time by about 5 minutes (per every 30 minutes called for in a recipe). - Egg whites should only be whipped to soft peaks. I hope this helps you!