Easy Carrot Soufflé

1 Reviews
100% would make this recipe again

A light and airy baked dish of eggs, carrots and cheese.

This soufflé is light and airy, but is sturdy enough that it won't collapse immediately after coming out of the oven. For this reason it does not require to whip egg whites separately as do all other soufflés.

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Preparation : 20 min Cooking : 1 h
460 calories/serving

Ingredients

8 carrots, peeled and cut into 2 cm pieces 800 g
1/3 cup butter, unsalted 80 g
1/4 cup white flour (all purpose) 30 g
1 cup milk, partly skimmed, 2% 250 mL
1 1/2 cup Cheddar cheese, sharp, grated 120 g
6 eggs size large
1 tsp salt 4 g
ground pepper to taste [optional]
1 tsp baking powder 3 g

Before you start

These soufflés are cooked and served in individual porcelain moulds. Choose round ones with 5-6 cm high vertical sides, and an internal diameter of 12-13 cm, which will contain about 500 ml or 2 cups when 3/4 full. The high vertical sides will contain the soufflé's up and down movements, while cooking and cooling, and avoid spilling.

The secrets for success are: 1) use eggs at room temperature, 2) avoid any trace of egg yolk in the egg whites, while separating them, and 3) refrain from opening the oven door too early.

A blender or food processor will be very useful for this recipe.

Method

  1. Preheat the oven to 160°C/325°F. Butter the moulds.
  2. Cook carrots in a pot of salted boiling water until very tender, about 20 min. Drain well and purée in a food processor. Set aside.
  3. Meanwhile, melt the butter in a saucepan using low heat. Add the flour, stirring, then pour in the milk, very slowly, stirring constantly to avoid lumps. Cook for 4-5 min, until the sauce thickens. Add the grated cheese, then the eggs, one at a time, with stirring. Add salt, pepper and baking powder.
  4. Incorporate the carrot purée using a spatula then portion out to the buttered molds. Clean any drops on the inner sides: the soufflés will rise evenly if they have no obstacles on the inside of the dish.
  5. Bake in the middle of the oven until puffed and just set in the middle, about 45 min. To verify doneness, insert a tooth-pick into the soufflé. If it comes out clean, the soufflé is ready.
  6. Serve immediately.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

460

Fat

30 g

47 %

Saturated 16.5 g
+ Trans 0.7 g

86 %

Cholesterol

360 mg

Sodium

860 mg

36 %

Carbohydrate

27 g

9 %

Fibre

6 g

24 %

Sugars

11 g

Net Carbs

21 g

Protein

21 g

Vitamin A

405 %

Vitamin C

13 %

Calcium

40 %

Iron

16 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 2 ½
Milk and Alternatives ½
Meat and Alternatives 2
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Cheese | Eggs | Main courses/Entrées | High Iron | High Vitamin D | Bake

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