sweet corn and red pepper soufflés (fat-free)
Healthy fat-free vegetable soufflés, perfect for a healthy Sunday brunch!
1 450g tin of corn kernels (250g after draining) or equivalent boiled frozen or fresh corn kernels
2 large red peppers, roasted and peeled
2 cloves garlic, finely chopped
6 basil leaves
½ teaspoon harissa
4 large egg whites, or whites of 5 medium sized eggs
½ teaspoon lemon juice
1 teaspoon salt or to taste
- 1. Heat oven to 200 degrees Celsius (about 400 Fahrenheit)
- 2. If using frozen or fresh corn, boil until cooked and soft. If using canned corn, drain.
- 3. Combine corn, garlic, basil and half a teaspoon of salt in a food processor, or mixie, and blend until coarsely pureed.
- 4. Cut peppers and remove seeds. Combine peppers, ½ teaspoon salt and harissa in food processor, and process until you have a coarse paste.
- 5. Combine corn and pepper puree in a large mixing bowl.
- 6. Separate eggs, and put egg whites into a large clean mixing bowl. Add lemon juice to help stabilize egg foam. Beat egg whites on medium speed with an electric hand whisk until the mixture becomes fluffy and forms stiff peaks when the blades are lifted. At this point the egg mixture is almost 90% air. You want moist, glossy peaks. Do not overbeat.
- 7. Add one quarter of the egg white mixture to the corn-pepper puree and mix well. Slowly fold in the remaining egg white mixture using a spatula, scooping corn-pepper puree from the bottom of the bowl to ensure an even mixture. Stirring will cause a loss of air, and the soufflé will not rise adequately. Slow spatula = less damage to foam.
- 8. Lightly butter or oil four small soufflé bowls or ramekins. This is not necessary if you want a completely fat free soufflé. The soufflé will still rise.
- 9. Fill each ramekin about ¾ths full with the egg white mixture. You should have enough mixture for 4 ramekins.
- 10. Bake at 200 degrees Celsius for 5 minutes, then drop temperature to 180 Celcius (about 360 Fahrenheit).
- 11. Bake for about 20 minutes or until inside is firm.
The corn provides a nice base for the soufflé. Brocolli works equally well. Even if you leave the peppers out, you will get good flavour, and even more rise in the soufflé. Harissa can be substituted with cumin and red chili powder. Basil can be exchanged with cilantro or parsley.