Pumpkin Soufflé with Spinach: Flavor, Health and Sustainability!

Welcome to a delicious encounter between Brazilian tradition and culinary innovation! This pumpkin and spinach soufflé is not only an explosion of flavors, but also a celebration of health and sustainability.

Pumpkin is rich in antioxidants and promotes good vision and immune system.

Spinach is a superfood, full of iron and vitamins, which makes this dish a perfect option for those looking for a balanced diet and full of life.

Soufflé is traditionally seen as a sophisticated dish, but here you’ll find an easy and approachable take on it that’s accessible to everyone! Prepare to be captivated by the flavor and comfort that only home cooking can offer.

Detailed Ingredients: Pumpkin Soufflé

• 2 cups pumpkin puree (Japanese pumpkin or kabocha)
• 1 cup chopped fresh spinach
• 3 eggs (separated into whites and yolks)
• 1/4 cup oat flour (or almond flour for a gluten free version)
• 1/2 cup grated Minas fresh cheese
• 1 tablespoon olive oil
• Salt and black pepper to taste
• 1/2 teaspoon nutmeg
• Pumpkin seeds for garnish

Possible replacements:

• Replace spinach with kale for a more Brazilian twist.
• Use processed tofu for a vegan version, omitting the eggs and cheese.

Detailed Preparation Method:

1. Prior Preparation: Preheat the oven to 180°C. Lightly grease the ramekins with olive oil.
2. Pumpkin Puree: Sauté the chopped pumpkin with a spoonful of olive oil until soft. Mash until pureed and set aside.
3. Soufflé Mixture: In a large bowl, combine the pumpkin puree, spinach, egg yolks, oatmeal, grated cheese, salt, pepper, and nutmeg.
4. Beat the Egg Whites: In another bowl, beat the egg whites until stiff peaks form.
5. Incorporate: Gently fold the egg whites into the pumpkin mixture using a spatula, working from the bottom up, to keep the air in the egg whites.
6. Assembly: Distribute the mixture into the greased ramekins, sprinkle with pumpkin seeds, if desired.
7. To roast: Place the ramekins on a baking sheet and bake for 25-30 minutes, or until puffed and golden brown.
8. Serve: Serve immediately and enjoy!

Extra Information:

• Nutritional Value:

  • Calories: Approximately 150 per serving
  • Proteins: 8g
  • Carbohydrates: 15g
  • Fats: 7g

• Side dishes:
  Serving suggestions with a green salad and fresh fruit juice.

• Occasion:
  Excellent for light dinners or as a main course at special celebrations.

• Estimated Cost:
  Approximately R$ 20.00 for 4 servings.

• Preparation Time:
  About 45 minutes.

• Difficulty Level:
  Medium—requires careful folding in of the egg whites to obtain a light soufflé.

• Useful Tips:
  For a special touch, add lemon zest to the pumpkin mixture. Egg whites beaten to stiff peaks ensure the perfect lightness of the soufflé.

History

This recipe was born on a sunny Saturday in my grandmother's kitchen, where an atmosphere of joy and creativity always reigned.

Inspired by the stories and recipes my grandmother brought back from her homeland, I started playing around with local ingredients that she loved.

The squash and spinach were chosen for their vibrant freshness and earthy flavor that evoked memories of my childhood vegetable garden.

The soufflé ended up becoming a delicious triumph that is made again at every family gathering, always receiving praise and sighs of admiration!