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Lentil And Courgette Souffle Recipe
|Courgettes||12 Ounce, finely grated (375 Gram)|
|Cooked green lentils||8 Ounce (250 Gram)|
|Garlic||1 Clove (5 gm)|
|Chopped onion||2 Ounce (60 Gram)|
|Plain yogurt||3 Tablespoon, strained|
|Ground cumin||2 Teaspoon|
|Cheese||2 Ounce, grated (Use Strong Cheese, 60 Gram)|
Calories 149 Calories from Fat 58
% Daily Value*
Total Fat 7 g10.1%
Saturated Fat 3.1 g15.7%
Trans Fat 0 g
Cholesterol 134.3 mg
Sodium 924.9 mg38.5%
Total Carbohydrates 12 g4%
Dietary Fiber 3.9 g15.4%
Sugars 2.8 g
Protein 12 g23.3%
Vitamin A 7.2% Vitamin C 17.7%
Calcium 11.3% Iron 5.7%
*Based on a 2000 Calorie diet
Sprinkle the salt on to the grated courgettes, let them drain about 30 minutes and press out all the liquid.
Puree two-thirds of the cooked lentils with the garlic, onion, yoghurt, cumin and most of the cheese.
Fold in the remaining lentils and grated courgettes.
You may prepare the recipe up to this stage well in advance.
Put the base mixture into the oven at 200°C/400°F/Gas Mark 6 until warmed through.
Stir the egg yolks into the mixture.
Whisk the egg whites until firm but not dry, stir about a quarter into the base, then fold in the remainder.
Ladle the mixture gently into the prepared dish, sprinkle with the remaining cheese and put directly into the oven.
Reduce the temperature to 190°C/375°F/Gas Mark 5 and bake for 24 minutes for a soft centre, 30 minutes for a firm one.