Vegetable Souffle Vol-Au-Vent Recipe

Adapted from Sharp Microwave and Convection Cookbook.


Difficulty LevelEasyHealth IndexAverage
Main IngredientInterest Group


 Carrot1 Small
 Zucchini1 Small
 Butter60 Gram
 Onion1 Small, finely chopped
 Flour3 Tablespoon
 Mustard powder1⁄4 Teaspoon
 Milk1 Cup (16 tbs)
 Eggs3 , separated
 Parmesan cheese1 Tablespoon

Nutrition Facts

Serving size

Calories 276 Calories from Fat 168

% Daily Value*

Total Fat 19 g29.3%

Saturated Fat 10.6 g52.9%

Trans Fat 0 g

Cholesterol 199.1 mg

Sodium 150.7 mg6.3%

Total Carbohydrates 17 g5.8%

Dietary Fiber 1.6 g6.5%

Sugars 5.9 g

Protein 10 g20.3%

Vitamin A 55.9% Vitamin C 15.7%

Calcium 15.2% Iron 8.5%

*Based on a 2000 Calorie diet


Grate carrot and zucchini.
Put to one side.
Place butter and onion in a jug.
Cook for 2 minutes on HIGH.
Add flour; cook for a further minute.
Add mustard and milk.
Cook for 3 minutes on HIGH, until sauce thickens.
Preheat oven to 200°C.
Stir egg yolks and vegetables into the sauce.
Beat egg whites until stiff.
Fold into vegetable mixture; sprinkle with cheese.
Spoon into vol-au-vent cases.
Bake 16-18 minutes on CONVECTION 180°C.