Cheese Soufflé with Mixed Vegetables
Cheese Soufflé with Mixed Vegetables - Peppers, zucchini and mushrooms flavor this billowy main course
Healthy, because
Even smarter
Nutritional values
Eggs and mushrooms provide plenty of B vitamins here: This dish provides about half the daily requirement. Milk and cheese provide calcium for strong bones and teeth, rapeseed oil provides valuable unsaturated fatty acids.
If you want to vary: You can easily replace zucchini and peppers with 400 grams of pumpkin (cut into slices) and the mushrooms with small cherry tomatoes. Then place the pumpkin together with the soufflé on the tray. Prick the tomatoes with a fork and add them to the vegetables about 10 minutes before the end of the cooking time.
(Percentage of daily recommendation)
| Calorie | 600 cal. | (29 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 24.3 μg | (54 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 127 mg | (134 %) | ||
| Potassium | 1,423 mg | (36 %) | ||
| Calcium | 571 mg | (57 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 165 mg |
Ingredients
- Ingredients
- 8 potatoes (each about 100 grams)
- 6 Tbsps Canola oil
- salt
- peppers
- 4 Tbsps Pastry flour (about 60 grams)
- 1 cup
- Nutmeg
- 2 eggs
- 3 ozs Emmentaler cheese
- 1 pc Parmesan (about 20 grams)
- 1 small Zucchini (about 200 grams)
- 2 Bell pepper (each about 200 grams, 1 red, 1 yellow)
- 7 ozs very small button Mushroom
Kitchen utensils
Preparation steps
Peel potatoes and cut into quarters or slices. Place in a bowl, add 1 tablespoon oil and season with salt and pepper.
Heat 3 tablespoons oil in a small pot. Add the flour while stirring, then cook briefly and pour in the milk. Continue cooking while whisking over low heat until mixture starts to pull away from pot. Season with salt, pepper and freshly grated nutmeg. Remove from heat and let cool slightly.
Separate the eggs. Beat egg whites with a hand mixer to very stiff peaks.
Finely grate Emmental and Parmesan. Mix with the egg yolks into the lukewarm flour mixture. Fold in the beaten egg whites.
Grease a round baking dish (about 20 cm diameter, 8 cm tall)(approximately 8 inches diameter, 3 inches tall) with 1 tablespoon oil and pour in the soufflé mixture.
Line a baking sheet with parchment paper and place the dish in the middle. Spread the prepared potatoes around the dish and bake on bottom rack of preheated oven at 200°C (fan: not recommended, gas: mark 3) (approximately 350°F) for 10 minutes.
Meanwhile, rinse and dry zucchini into 2 cm (approximately 3/4-inch) slices. Halve the bell peppers, remove ribs and seeds, rinse and pat dry. Cut peppers into 2 cm (approximately 3/4-inch) strips.
Clean mushrooms and mix in a bowl with zucchini, peppers and remaining oil. Season with salt and pepper. Add the vegetables to the potatoes on the baking sheet and continue cooking until souffle is risen and golden on top and vegetables are tender, about 20 minutes more. Serve immediately, so that the soufflé does not fall.
