Pumpkin Souffle

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Pumpkin Souffle
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Health Score:
9,2 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
446
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie446 kcal(21 %)
Protein16.24 g(17 %)
Fat24.59 g(21 %)
Carbohydrates46.55 g(31 %)
Sugar added0 g(0 %)
Roughage6.7 g(22 %)
Vitamin A396.29 mg(49,536 %)
Vitamin D0 μg(0 %)
Vitamin E0.85 mg(7 %)
Vitamin B₁0.63 mg(63 %)
Vitamin B₂0.31 mg(28 %)
Niacin6.75 mg(56 %)
Vitamin B₆0.73 mg(52 %)
Folate92.44 μg(31 %)
Pantothenic acid2.3 mg(38 %)
Biotin8.83 μg(20 %)
Vitamin B₁₂1.16 μg(39 %)
Vitamin C47.48 mg(50 %)
Potassium1,593.15 mg(40 %)
Calcium393.21 mg(39 %)
Magnesium170.58 mg(57 %)
Iron3.8 mg(25 %)
Iodine44.95 μg(22 %)
Zinc2.34 mg(29 %)
Saturated fatty acids12.9 g
Cholesterol212.11 mg

Ingredients

for
4
Ingredients
4 Acorn squash
salt
50 grams butter
1 tablespoon Sour cream
3 very fresh egg yolks
100 grams grated Apple
freshly ground White pepper
freshly grated Nutmeg
3 egg whites (at room temperature)
2 tablespoons finely chopped Pumpkin seed (to taste)
How healthy are the main ingredients?
ApplePumpkin seedSour creamsaltNutmeg

Preparation steps

1.

Halve pumpkins and remove seeds and fibers, scrape out pulp, leaving shells intact. Cut pulp into cubes and cook in slightly salted water until tender. Drain and puree well.  

2.

Spread pumpkin shells with butter and season with salt and pepper. Add creme fraiche, egg yolks and cheese to pumpkin puree and mix well. Season with pepper, nutmeg and salt. Beat egg whites with 1 pinch of salt until stiff. Fold into pumpkin mixture carefully.  

3.

Fill pumpkin shells with the mixture, sprinkle with chopped pumpkin seeds and bake in preheated oven at 250°C (approximately 475°F) for about 20-30 minutes or until golden brown. Do not open oven door while baking. Remove from the oven and garnish with chives. Serve.