#MeatlessMondays – Vegetarian Soufflé


Guest post by Antonella Delfino.

Technically, this is not a soufflé, as it doesn’t rise and fall like the French classic. In Peru we call this kind of crustless egg & veggie preparations souffles, and they have nothing to envy from the real thing, as they are tender, delicate, easy to make, and healthy. I learned this recipe many years ago when my parents came back from an appointment with a nutritionist. She had given them this option and a few others in order to improve their eating habits. This soufflé, for me, was the best of them all.

My recipe, however, includes several changes and additions because I am not on a diet. As you will see, I decided to replace the 2% milk with heavy cream, the egg whites with whole eggs and to add some butter and parmesan cheese. So, if you want to make it healthier, you know what to do!

This dish can be served as an appetizer or a side. I love having it with a nice green salad, and sometimes a piece of roasted meat. It is also perfect for dinner, if you want to have something light. Normally, when I have it in the evening, this is my main dish.

I love that you can be creative with this recipe, using any kind of vegetables. For example, my mom adds carrots, spinach, green beans, green peas, asparagus, red pepper and tomatoes.

Do you have favorite soufflé recipe?

Vegetarian Soufflé
Recipe type: Appetizer
Prep time: 
Cook time: 
Total time: 
  • • 2 tablespoons butter
  • • 8 oz mushrooms, sliced
  • • 1 small zucchini, diced
  • • 11/2 cup cauliflower, cooked and diced
  • • 11/2 cup broccoli, cooked and diced
  • • 3 eggs
  • • 1 cup cream
  • • 1 cup mozzarella, grated
  • • ½ cup parmesano, grated
  • • Nutmeg, grated
  • • Salt and pepper
  1. Preheat the oven to 350º F.
  2. Put a skillet over medium heat and melt the butter. Add the mushrooms and the zucchini. Sauté the veggies until tender and turn the heat to high, stirring constantly until the vegetables are lightly golden. Remove the liquid from the veggies if any.
  3. Using a whisk, lightly beat the eggs in a bowl, and add the cream.
  4. Pour the mushrooms, zucchini, cauliflower, broccoli, mozzarella and Parmesan cheese. Combine everything and add salt and pepper.
  5. Pour the preparation in a small rectangular Pyrex and bake the soufflé for 50 minutes or until nicely golden.


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