EatSmarter exclusive recipe

Cheese Soufflé with Mixed Vegetables

(Family Style: For 2 Adults and 2 Kids)
4.25
Average: 4.3 (4 votes)
(4 votes)
Cheese Soufflé with Mixed Vegetables

Cheese Soufflé with Mixed Vegetables - Peppers, zucchini and mushrooms flavor this billowy main course

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Health Score:
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
600
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie600 kcal(29 %)
Protein27 g(28 %)
Fat31 g(27 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage11.5 g(38 %)
Calorie400 kcal(19 %)
Protein18 g(18 %)
Fat21 g(18 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.6 mg(75 %)
Vitamin D2.2 μg(11 %)
Vitamin E9 mg(75 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.8 mg(73 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.9 mg(64 %)
Folate126 μg(42 %)
Pantothenic acid3.2 mg(53 %)
Biotin24.3 μg(54 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C127 mg(134 %)
Potassium1,423 mg(36 %)
Calcium571 mg(57 %)
Magnesium106 mg(35 %)
Iron4.5 mg(30 %)
Iodine41 μg(21 %)
Zinc3.3 mg(41 %)
Saturated fatty acids8.1 g
Uric acid99 mg
Cholesterol165 mg
1 Kinderportion enthält
Vitamin A0.4 mg(50 %)
Vitamin D1.4 μg(7 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.6 mg(43 %)
Folate84 μg(28 %)
Pantothenic acid2.1 mg(35 %)
Biotin16.2 μg(36 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C85 mg(89 %)
Potassium949 mg(24 %)
Calcium380 mg(38 %)
Magnesium70 mg(23 %)
Iron3 mg(20 %)
Iodine28 μg(14 %)
Zinc2.2 mg(28 %)
Saturated fatty acids5.4 g
Uric acid66 mg
Cholesterol110 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
8 potatoes (each about 100 grams)
6 tablespoons Canola oil
salt
peppers
4 tablespoons Pastry flour (about 60 grams)
1 cup
Nutmeg
2 eggs
3 ounces Emmentaler cheese
1 piece Parmesan (about 20 grams)
1 small zucchini (about 200 grams)
2 Bell pepper (each about 200 grams, 1 red, 1 yellow)
7 ounces very small button Mushroom
How healthy are the main ingredients?
Emmentaler cheeseParmesanpotatosaltNutmegegg
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 2 Bowls, 1 Tablespoon, 1 Small pot, 1 Whisk, 1 Measuring cups, 1 Nutmeg grater, 1 Hand mixer, 1 Fine grater, 1 deep round Casserole dish (about 20 cm diameter, 8 cm tall), 1 Brush, 1 Baking sheet, 1 Parchment paper, 1 Wooden spoon

Preparation steps

1.
Cheese Soufflé with Mixed Vegetables preparation step 1

Peel potatoes and cut into quarters or slices. Place in a bowl, add 1 tablespoon oil and season with salt and pepper.

2.
Cheese Soufflé with Mixed Vegetables preparation step 2

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. 

3.
Cheese Soufflé with Mixed Vegetables preparation step 3

Separate the eggs. Beat egg whites with a hand mixer to very stiff peaks.

4.
Cheese Soufflé with Mixed Vegetables preparation step 4

Finely grate Emmental and Parmesan. Mix with the egg yolks into the lukewarm flour mixture. Fold in the beaten egg whites.

5.
Cheese Soufflé with Mixed Vegetables preparation step 5

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.

6.
Cheese Soufflé with Mixed Vegetables preparation step 6

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.

7.
Cheese Soufflé with Mixed Vegetables preparation step 7

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. 

8.
Cheese Soufflé with Mixed Vegetables preparation step 8

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.