Cauliflower Soufflé

I often make this cauliflower soufflé when I need a quick and easy meal, especially if I'm trying to cook something low in fat. I like it because I don't have to fry anything and no oil is used, and the ingredients are simple, I always have them in the fridge. Usually, I prepare it when I have a small cauliflower that I don't know exactly what to do with and a few carrots. I put it in the oven and, in the meantime, make a salad, without wasting time by the stove.

Quick Info

Total time: about 1 hour
Preparation time: 15 minutes
Cooking/baking time: 45-55 minutes (15 minutes boiling + 30-40 minutes in the oven)
Servings: 3-4
Difficulty: easy
Recipe type: savory soufflé, suitable for diet or light main course

Ingredients

1 small cauliflower
2 carrots
2 eggs
150 g low-fat cottage cheese
100 g yogurt with 0.1% fat
salt
pepper
oregano
basil
fresh parsley

Preparation method

1. Boil water in a large pot. Add a teaspoon of salt.
2. Clean the cauliflower and break it into smaller florets. Slice the carrots into thin rounds.
3. When the water is boiling, add the cauliflower and carrots. Let them boil for 15 minutes, until soft.
4. Meanwhile, preheat the oven to medium temperature (moderate heat).
5. In a bowl, beat the eggs with a pinch of salt. Add the cottage cheese and yogurt. Mix until smooth. Incorporate pepper, oregano, and basil, to taste. You will use the parsley at the end.
6. After the vegetables have boiled, remove them from the water and let them drain well.
7. Place the cauliflower and carrots in a heat-resistant dish, preferably silicone if you don't want to use oil. You can also use a glass dish.
8. Pour the egg, cheese, and yogurt mixture over the vegetables, so they are covered.
9. Place the dish in the preheated oven and bake for 30-40 minutes, or until the top is golden brown and forms a thin crust.
10. Remove the soufflé from the oven, let it cool for 10 minutes, then sprinkle with chopped fresh parsley. Serve warm, plain or with a salad of your choice. It is also good at room temperature.

Why I make the recipe often

I prepare it quite frequently because it is easy to make, doesn't require complicated techniques, and doesn't dirty many dishes. For me, it is useful that I don't use any oil at all, and the texture is pleasant, especially right after baking. If I'm in a hurry, it's a good way to use leftover vegetables from the fridge. Plus, it keeps quite well in the fridge, so I can reheat it the next day in the microwave.

Tips and variations

Tips

If you use a silicone dish, you don't need to grease the form. In a glass dish, it may stick a little at the bottom, especially without oil.
The vegetables should not be overcooked, just enough to be easily pierced with a fork. They will cook further in the oven.
If you want a firmer soufflé, drain the vegetables very well before placing them in the dish, so they don't release water.
Sprinkle fresh parsley only at the end, on the warm soufflé, for flavor and freshness.
I didn't add much salt to the mixture, considering that the cottage cheese can already be salty.

Substitutions

You can use yogurt with more fat if the caloric intake doesn't matter to you.
If you don't have low-fat cottage cheese, fresh cottage cheese or a mixture of ricotta will also work.
Cauliflower can be partially replaced with broccoli, but the proportion should not exceed half.
Carrots can be omitted, although they give a subtle sweetness to the soufflé.

Variations

Instead of oregano and basil, you can use other dried herbs, to taste.
You can add a teaspoon of chopped dill if you like.
If you're not on a strict diet, a tablespoon of grated Parmesan on top before baking gives a more intense crust.

Serving ideas

I serve the soufflé warm, plain, usually with a beet or cabbage salad. It also goes well with green salad or tomatoes, depending on the season. If there are leftovers, you can take it to go the next day.

Frequently asked questions

1. Can I use frozen cauliflower?
Yes, you can use frozen cauliflower. Don't thaw it beforehand, just put it directly in the boiling water, but it might cook a little faster.

2. What type of yogurt is suitable?
Any plain natural yogurt is suitable, but the original recipe uses yogurt with 0.1% fat. If you use fattier yogurt, the soufflé will be a little creamier.

3. Can I add other vegetables?
You can try with zucchini or broccoli, but don't add too many at once, so you don't change the texture.

4. Can the soufflé be frozen?
I do not recommend freezing, the texture will change and it may become watery upon thawing.

5. What can I serve the soufflé with?
It can be served plain or with any cold salad: beet, cabbage, tomato, or greens.

Nutritional values (estimate)

One serving of soufflé (from 4) has approximately:
Calories: 110-120 kcal
Protein: 10-12 g
Fat: 3-4 g
Carbohydrates: 10-12 g
Values vary depending on the type of cottage cheese used and the exact weight of the cauliflower and carrots. It contains almost no fat if you use fat-free ingredients.

Storage and reheating

The soufflé lasts in the fridge for 1-2 days, covered, in an airtight container. It can be easily reheated in the oven or microwave, but the texture will be a little softer than at first. I do not recommend storing longer or freezing. Best fresh, but leftovers are okay for the next day.

 Ingredients: 1 small cauliflower, 2 carrots, 2 eggs, 150 g low-fat cottage cheese, 100 g 0.1% fat yogurt, salt, pepper, oregano, fresh parsley, basil

 Tags:  cauliflower souffle