Vegetable souffle is a delicious and healthy dish that can be enjoyed as a side or a light meal.

Made with nutritious vegetables like broccoli and cauliflower, this low-calorie recipe is not only packed with vitamins and minerals but also incredibly flavorful. Whether you are a vegetarian, trying to eat healthier, or just looking for a new recipe to try, this vegetable souffle is a perfect choice.

In this article, we will walk you through the step-by-step process of making a delicious low-calorie vegetable souffle with broccoli and cauliflower.

Ingredients

To prepare this delightful and guilt-free vegetable souffle, you will need the following ingredients:.

1 large head of cauliflower
2 cups of broccoli florets
1 onion, finely chopped
3 cloves of garlic, minced
1 tablespoon of olive oil
4 eggs, separated
1 cup of low-fat grated cheese
1 cup of low-fat milk
1 tablespoon of whole wheat flour
1/2 teaspoon of dried thyme
1/2 teaspoon of dried oregano
Salt and pepper to taste

Instructions

Follow these simple steps to prepare your low-calorie vegetable souffle:.

1. Prepare the Vegetables

Start by preheating your oven to 350°F (175°C). Wash the cauliflower and broccoli thoroughly and cut them into small florets. Set them aside for later use.

2. Sauté the Onion and Garlic

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until they become translucent and fragrant.

3. Cook the Vegetables

Add the cauliflower and broccoli florets to the skillet with the sautéed onion and garlic. Stir-fry for a few minutes until the vegetables are slightly tender but still crisp. Season with salt, pepper, dried thyme, and dried oregano. Set aside to cool.

4. Prepare the Souffle Base

In a separate bowl, whisk together the egg yolks, low-fat grated cheese, low-fat milk, and whole wheat flour. Make sure the mixture is smooth and well-combined. Set aside.

5. Beat the Egg Whites

In another clean bowl, beat the egg whites until soft peaks form. This step will add lightness and fluffiness to the souffle. Be patient and keep whisking until you achieve the desired consistency.

6. Combine the Ingredients

Gently fold the egg yolk mixture into the beaten egg whites. Mix them together until well-incorporated. Then, add the cooked vegetables to the souffle base and carefully fold them in until evenly distributed.

7. Bake the Souffle

Pour the mixture into a greased baking dish and smooth the top with a spatula. Place the dish in the preheated oven and bake for approximately 35-40 minutes or until the souffle is puffed up and golden brown on top.

8. Serve and Enjoy

Once the souffle is ready, remove it from the oven and let it cool for a few minutes. Serve it warm and enjoy this low-calorie vegetable souffle with its crispy golden crust and flavorful vegetable filling.

Tips and Variations

Here are some tips to enhance your vegetable souffle experience:.

Feel free to add other vegetables like carrots, bell peppers, or zucchini to the recipe. Just make sure to adjust the cooking time accordingly.
Experiment with different herbs and spices to suit your taste preferences. Fresh herbs like parsley or basil can add a burst of freshness to the souffle.
If you prefer a cheesier version, you can increase the amount of grated cheese or try using different types of cheese like cheddar or mozzarella.
For a gluten-free option, substitute the whole wheat flour with your favorite gluten-free alternative.
Serve the souffle with a green salad or whole wheat bread for a complete and satisfying meal.

Conclusion

This low-calorie vegetable souffle with broccoli and cauliflower is a fantastic way to incorporate more veggies into your diet without compromising on taste. With its light and fluffy texture, it’s a perfect choice for a healthy lunch or dinner.

This recipe offers a wonderful combination of flavors and nutrients, making it a versatile and satisfying dish for vegetarians and health-conscious individuals alike. So, give this delectable vegetable souffle a try and impress your family and friends with your culinary skills and dedication to healthy eating!.