Hearty Souffle with Broccoli and Cauliflower

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Hearty Souffle with Broccoli and Cauliflower
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
173
calories
Calories

Nutritional values

1 piece contains
(Percentage of daily recommendation)
Calorie173 cal.(8 %)
Protein9 g(9 %)
Fat14 g(12 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.9 μg(5 %)
Vitamin E0.8 mg(7 %)
Vitamin K62.8 μg(105 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate53 μg(18 %)
Pantothenic acid1.3 mg(22 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C56 mg(59 %)
Potassium256 mg(6 %)
Calcium134 mg(13 %)
Magnesium20 mg(7 %)
Iron0.9 mg(6 %)
Iodine7 μg(4 %)
Zinc1.2 mg(15 %)
Saturated fatty acids8.2 g
Uric acid48 mg
Cholesterol113 mg
Complete sugar2 g

Ingredients

for
8
Ingredients
400 grams Cauliflower
200 grams Broccoli
salt
3 eggs
60 grams softened butter
100 grams Quark
100 grams grated Cheese (such as Parmesan, mountain cheese)
salt
Nutmeg
peppers
butter (for the ramekins)
How healthy are the main ingredients?
CauliflowerCauliflowerBroccolisalteggNutmeg

Preparation steps

1.

Rinse broccoli and cauliflower. Cut off florets and cook in boiling salted water, first cauliflower and then broccoli, until soft. Press still hot caulifolwer through a ricer. Rinse broccoli in cold water and rinse again. 

2.

Butter ramekins.

3.

Separate eggs . Beat egg whites until stiff and cool. Whisk butter, egg yolks, quark, cauliflower and cheese until creamy. Season to taste and fold egg whites into the mixture. 

4.

Fill ramekins up to half with the mixture. Layer broccoli on top and fill with remaining mixture. Bake in preheated oven at 200°C (approximately 400°F) for about 15 minutes or until golden brown. Remove from oven and serve immediately.