Soufflé is one of the most elegant techniques in cooking, and this healthy version shows that you can enjoy a light, airy texture using whole ingredients. We combine the anticancer and nutrient-rich properties of broccoli and cauliflower with the fiber of whole wheat flour to create a balanced, satisfying dish. By seasoning it with Bonsalt , we bring out the subtle flavor of the cruciferous vegetables without adding sodium, protecting your cardiovascular health. The secret to its success lies in the use of our cream of tartar, which ensures professionally stable, voluminous whipped egg whites.
Estimated time: 45 minutes
Difficulty: ⭐⭐⭐
Servings: 4 people
Ingredients
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200g broccoli (florets only)
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200g cauliflower (florets only)
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4 large eggs (whites separated from yolks)
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250ml skim milk or unsweetened plant-based drink
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40g whole wheat or spelt flour
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30g light butter or coconut oil
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1 teaspoon Cream of Tartar
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1 teaspoon Bonsalt
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A pinch of nutmeg and white pepper
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40g low-fat grated cheese (optional for gratin)
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the nutritional breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 12.5g | High quality (Eggs and Dairy) |
| Healthy Fats | 8.8g | Balanced energy | |
| Carbohydrates | 14.2g | Fiber and slow-release energy (Whole Grain) | |
| Key Minerals | Potassium (Bonsalt) | 450mg | Muscle and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Vitamin C and K | High | Antioxidants (Cruciferous Vegetables) |
| Total Calories | 195 kcal | Light and satisfying main dish |
Step-by-Step Professional Preparation
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Vegetable preparation: Steam the broccoli and cauliflower for 8-10 minutes until tender. Drain very well to remove all moisture and puree or finely chop them with a fork.
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Whole wheat béchamel: In a saucepan, melt the butter, add the whole wheat flour, and toast for one minute. Slowly pour in the milk while stirring with a whisk until you have a thick cream. Season with nutmeg, pepper, and half a teaspoon of Bonsalt .
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Binding: Remove from the heat and add the egg yolks one by one and the vegetable puree. Mix until smooth.
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Professional stiff peaks: In a clean bowl, place the egg whites with the Cream of Tartar. Whip them until firm stiff peaks form. The cream of tartar will keep the whites from collapsing when folded in.
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Folding: Gently fold the whipped egg whites into the vegetable base with very soft, lifting motions so you don't lose the air. Add the rest of the Bonsalt .
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Baking: Pour the mixture into individual molds (previously greased), filling them 3/4 full. If you wish, add the cheese on top. Bake at 180°C for 20-25 minutes until risen and golden.
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Serving: Serve immediately, as the soufflé tends to deflate quickly when exposed to cold air.
Nutritionist Tips
This soufflé is an excellent way to introduce vegetables into the diet of those who usually reject them, thanks to its delicate texture. By using Bonsalt , we reduce the kidney load and prevent fluid retention. The fiber from the whole grain flour and vegetables helps keep the glycemic index low.
It's the perfect recipe for an elegant and healthy dinner to share with friends or family!
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