Broccoli and Stilton Quinoa Souffle

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A perennial classic, cheese soufflé is a light lunch or supper dish that is packed with protein from both the eggs and the cheese. This recipe includes useful carbohydrate and extra protein from quinoa as well as superfood broccoli, ensuring it provides a complete meal. Soufflés need to be taken from the oven straight to the table before they sink.

Ingredients

  • 200 g/7 oz broccoli, cut into small florets
  • 50 g/2 oz/4 tbsp butter, plus extra for greasing
  • 50 g/2 oz/½ cup quinoa flour
  • 360 ml/12 fl oz/ cups milk
  • 10 ml/2 tsp wholegrain mustard
  • 150 g/5 oz Stilton cheese, crumbled
  • 75 g/3 oz/1 cup finely grated Parmesan cheese
  • 125 g/ oz/¾ cup pearl quinoa, cooked
  • 8 eggs, separated
  • salt and ground black pepper
  • crisp green salad, to serve

Method

  1. Steam the broccoli florets in a small amount of water in a covered pan for about 2 minutes, until just tender but still retaining some bite. Drain well and set aside.
  2. Butter a large, deep ovenproof dish (about 20 cm/8 in in diameter). Preheat the oven to 200°C/400°F/Gas 6.
  3. Make a cheese sauce. Melt the butter in a heavy pan over low heat, stir in the quinoa flour to make a paste and cook for about 1 minute. Slowly add the milk, stirring continuously after each addition, to make a thick white sauce.
  4. Remove the pan from the heat and add the mustard, crumbled Stilton and grated Parmesan and stir until melted. Season with a little salt and plenty of ground black pepper and set aside to cool slightly.
  5. Beat the egg whites in a large bowl until stiff and foamy. Beat the egg yolks into the cheese sauce, making it smooth and glossy, then add the cooked quinoa.
  6. Using a large metal spoon, fold the stiff egg whites into the cheesy sauce, keeping the movements quick and clean to try to avoid knocking out too much air, then stir in the broccoli florets.
  7. Pour the soufflé into the greased dish and bake for about 20-25 minutes until golden and puffy. Take straight to the table, and serve with a crisp green salad.

Variations

Try using mature (sharp) Cheddar cheese instead of Stilton and Parmesan, with cauliflower florets instead of the broccoli, or Manchego cheese with sun-dried tomatoes.

Nutritional Information: Gluten free. Energy 537kcal/2229kJ; Protein 29g; Carbohydrate 17g, of which sugars 2g; Fat 39g, of which saturates 22g; Cholesterol 331mg; Calcium 446mg; Fibre 2g; Sodium 767mg.