Zucchini soufflé is a light, nutritious and tasty option for quick meals or to accompany main dishes. It combines the softness of zucchini with an airy and soft texture, characteristic of soufflé.
Zucchini Soufflé
4
servings30
minutes30
minutesIdeal for those looking for a healthy and sophisticated alternative, the soufflé can be served as a starter or main course. It is a recipe that balances flavor and practicality, as well as being a creative way to include vegetables in your diet.
Ingredients
2 medium zucchini, grated (use the coarse part of the grater)
2 tablespoons olive oil
1 clove of minced garlic
1/2 chopped onion
3 tablespoons of wheat flour
1 cup milk (whole or skim)
3 eggs (whites and yolks separated)
1/2 cup grated parmesan cheese
Salt and black pepper to taste
A pinch of nutmeg (optional)
Butter and flour to grease the pan
Directions
- In a frying pan, heat the olive oil and sauté the garlic and onion until golden.
- Add the grated zucchini and cook for 3 to 5 minutes, until tender. Season with salt and pepper. Set aside.
- In a pan, melt 2 tablespoons of butter and add the wheat flour, stirring until it forms a paste.
- Gradually add the milk, stirring constantly, until you have a thick white sauce.
- Season with a pinch of salt, black pepper and nutmeg. Set aside to cool.
- In a bowl, mix the egg yolks with the cold white sauce.
- Add the sautéed zucchini and parmesan cheese. Mix well.
- Beat the egg whites until stiff peaks form.
- Gently fold the egg whites into the zucchini mixture, using gentle movements to maintain lightness.
- Grease a baking dish or individual ramekins with butter and sprinkle with flour.
- Pour the mixture into the soufflé and bake in a preheated oven at 180°C for about 25 to 30 minutes, or until the soufflé is golden and risen.
