A light and fluffy egg dish made by adding stiffly beaten egg whites to a savoury yolk mixture. This flavourful soufflé dish is especially attractive with the added colour provided by the broccoli florets and the diced red pepper.
Broccoli and Feta Soufflé
Ingredients Makes: 4 servings Time: 1hr 15min
1 tsp coconut oil ~or~ butter (for greasing)
2 cups broccoli, cut into small florets
1/3 cup feta, grated or crumbled
1 sweet onion, diced
1 red bell pepper, diced
4 to 5 garlic cloves, minced
2 Tbsp unsalted butter
6 eggs, separated
1/4 cup + 1/2 cup milk
3 Tbsp all-purpose flour
1/5 tsp sea salt
black pepper to taste
Prepare oven and soufflé dish. Preheat the oven to 375 degrees F. Grease a 4-cup soufflé dish with coconut oil and then very lightly coat with flour.
Prepare ingredients. Break apart a cleaned head of broccoli into small florets. Steam the broccoli for 4 to 5 minutes or until softened and then set broccoli aside in a colander to drain off any liquid.
Grate the feta or if the feta is in brine, rinse under clean water and then fully drain and then set aside to air-dry before crumbling.
Dice the sweet onion and then set aside on its own. Dice the bell pepper and the garlic and set aside together. Melt the butter in a large saucepan over medium-low heat. Add the diced onion and cook for 8 to 10 minutes or until the onion has turned translucent, released its moisture and the moisture has been mostly cooked off. Then add the finely chopped garlic and diced bell pepper and cook for a couple minutes longer. Stir the onion mixture often to prevent burning, when softened, transfer to a medium-sized bowl. Add the drained and air-dried broccoli to the onion mixture and stir to combine, then set aside.
In a small bowl mix together the flour, salt and pepper. Separate your egg whites from your yolks; putting the yolks in a small dish and the egg whites into a large mixing dish. Whisk the egg whites until stiff, then set aside. Pour 1/4-cup of the milk into a medium-sized bowl and set aside. Pour the other 1/2-cup of milk into a pot and gently bring to a boil and then immediately remove from heat.
Mix it all together. In the medium-sized bowl of cold milk, stir in the egg yolks and then the flour mixture until smooth. Next, stir the hot milk into the egg yolk mixture and then turn the mixture into the frying-pan to simmer on low heat (2 to 3 on the electric stove) for a few minutes and slowly thicken. Stir frequently until mixture has thickened, then remove from heat.
Add the broccoli and onion mixture to the thickened egg yolk and then stir in the grated or air-dried feta. Whisk the egg whites again if needed until stiff. Gently fold the soufflé mixture into the egg whites, stirring just until mixed.
Bake the soufflé. Turn the mixed soufflé ingredients into the prepared soufflé dish. Bake in a preheated oven for approximately 30 minutes, or until it is puffed and golden brown. Timing is critical with soufflés as the can begin to deflate within minutes, so have everyone at the table ready to be served.
Recipe shared by: J. Marshall
Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.
Recipe Archive – View all of our delicious healthful recipes.
Home – Go to top of the home page.
~Eat Well, Live Well, Be Well~