Millet Raspberry Souffle
Healthy, because
Even smarter
Nutritional values
Millet scores with a good portion of the mineral magnesium, which plays a decisive role for muscles and the nervous system. The tannins and acids from the raspberries can support the liver in its detoxification work; the berries also supply the fibre pectin, which has a particularly beneficial effect on the intestines.
Depending on preference and availability, you can also prepare this millet and raspberry casserole with blueberries.
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 11 g | (44 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 16.6 μg | (28 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 467 mg | (12 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 244 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 9 ozs Millet
- 16 ozs Whole milk
- 1 Tbsp butter
- 1 tsp Vanilla
- 1 pinch salt
- 1 Tbsp butter (for the mold)
- 4 Tbsps honey
- 4 eggs
- 8 ozs fresh, ripe Raspberries
Preparation steps
Preheat the oven to 170°C / 325°F
Rinse the millet and bring the milk, butter, vanilla sugar and a pinch of salt to a boil. Add the millet and let cook for 5 minutes, remove the pan from the heat, allow to cool briefly, stir in the honey and leave to cool one hour.
Butter the small casserole dishes. Separate the eggs. Whip the egg whites with a pinch of salt to very stiff peaks. Stir the egg yolks into the millet mixture. Rinse the raspberries. Fold the egg whites into the millet mixture. Spoon the mixture into the buttered molds and bake for about 30 minutes, until golden. Serve warm or at room temperature.
