Broccoli Soufflé
Nutritional values
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 229.5 μg | (383 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 574 mg | (14 %) | ||
| Calcium | 295 mg | (30 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 13.2 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 263 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams Broccoli
- 1 onion
- 2 garlic cloves
- 1 Tbsp sunflower oil
- 300 milliliters Vegetable broth
- 100 milliliters Whipped cream
- 2 Tbsps Crème fraiche
- salt
- peppers (freshly ground)
- Nutmeg
- 10 grams butter
- 50 grams Walnut (chopped)
- 4 eggs
- 3 Tbsps Pastry flour
- 50 grams Parmesan (grated)
- 1 pinch salt
Preparation steps
Rinse the broccoli. Peel and chop the onion and garlic. Heat the oil. Sweat the onion and garlic until soft. Add the broccoli and cook for approximately 5 minutes. Pour in the broth and cook for another 10 minutes, until tender. Stir in the milk, bring to a boil and mash coarsely. Stir in the creme fraiche, season with salt, pepper and nutmeg and allow to cool.
Warm ovenproof cups in the oven, remove, and brush them with butter.
Separate the eggs. Beat the yolks, then gradually whisk in the broccoli mixture , flour, mixed nuts and Parmesan.
Beat the egg whites with 1 pinch of salt until stiff and then fold in gently to the broccoli mixture.
Preheat the oven to 200°C (approximately 400°F). Bake the soufflés on the lower rack about 35 minutes, then serve immediately.
