Pea Souffle with Parmesan

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Pea Souffle with Parmesan
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Health Score:
85 / 100
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
340
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie340 cal.(16 %)
Protein19 g(19 %)
Fat15 g(13 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E1 mg(8 %)
Vitamin K25.6 μg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.4 mg(29 %)
Folate112 μg(37 %)
Pantothenic acid1.8 mg(30 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C39 mg(41 %)
Potassium819 mg(20 %)
Calcium228 mg(23 %)
Magnesium65 mg(22 %)
Iron2.8 mg(19 %)
Iodine22 μg(11 %)
Zinc2.5 mg(31 %)
Saturated fatty acids8.5 g
Uric acid74 mg
Cholesterol141 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
600 grams starchy potatoes
salt
200 grams Peas
butter (for ramekins)
1 onion
1 Tbsp butter
150 grams Quark
2 eggs
50 grams Parmesan
freshly ground peppers
Nutmeg
Chervil (for garnishing)
How healthy are the main ingredients?
potatoParmesansaltonioneggNutmeg

Preparation steps

1.

Scrub potatoes and cook in salted water for about 30 minutes or until tender. Drain, peel and press through a potato ricer. Let evaporate and cool slightly.

2.

Blanch peas in boiling salted water, drain and rinse in cold water, drain well. 

3.

Butter four ovenproof ramekins (each about 350-400 ml) (approximately 1 1/2 cup).

4.

Peel onion and chop finely. Heat butter in a pan and saute onion until translucent. Cool. Drain quark well. Separate eggs. Whisk egg yolks with quark, onion, peas (up to 4 tablespoons), parmesan and potatoes. Beat egg whites until stiff and fold into the mixture. Season with salt, pepper and nutmeg. Spread mixture in ramekins, sprinkle with remaining peas and bake in preheated oven at 180°C (approximately 350°F) for about 35 minutes or until golden brown. Remove from the oven and serve. 

5.

Remove from oven and serve garnished with chervil.

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