BreakfastVegetarian€€

Buckwheat Soufflé with Walnuts and Prunes

Prepare a fluffy buckwheat soufflé with walnuts and prunes, combining Slovenian tradition with modern nutritional standards. A perfect breakfast or dessert without refined sugar.

Prep time
15 min
Cook time
40 min
Total time
55 min
Servings
4

Recipe

Buckwheat, whole grain
200 g
Beverages, almond milk, unsweetened, shelf stable
500 ml
Eggs, Grade A, Large, egg whole
3 piece
Plums, dried (prunes), uncooked
100 g
Nuts, walnuts, English, halves, raw
80 g
Yogurt, Greek, plain, whole milk
100 g
Honey
30 g
Spices, cinnamon, ground
1 tsp
Vanilla extract
0.5 tsp
Salt, table, iodized
1 pinch

Per servingTotal
Calories:486.6 kcal1946.5 kcal
Protein:17.8 g71 g
Carbohydrates:64.6 g258.5 g
Fiber:9.1 g36.2 g
Water:184.7 ml738.9 ml
Fat:20.9 g83.5 g
Micronutrients
Sugar:18.5 g73.9 g
Saturated fat:3.5 g14 g
Cholesterol:142.8 mg571 mg
Sodium:188.8 mg755.1 mg
Potassium:682.2 mg2728.7 mg
Calcium:328.4 mg1313.7 mg
Iron:3.1 mg12.2 mg
Magnesium:173.1 mg692.3 mg
Zinc:2.7 mg10.6 mg
Phosphorus:380.4 mg1521.4 mg
Vitamin C:0.5 mg2 mg
Vitamin A:70.7 µg282.6 µg
Vitamin D:2 µg8 µg
Vitamin B12:0.5 µg2.1 µg

Instructions

1
Thoroughly rinse the buckwheat groats in a strainer with hot water. In a saucepan, bring the milk with a pinch of salt to a boil, add the groats, and cook over medium heat for about 10–12 minutes until softened but still holding their shape. Remove from heat and let cool slightly.
2
While the groats are cooling, whisk the egg yolks with honey, vanilla, and cinnamon in a large bowl until foamy. Add the Greek yogurt and mix well.
3
In a separate bowl, use a hand mixer to whip the egg whites into stiff peaks.
4
Stir the cooled buckwheat groats into the egg yolk mixture. Then add the chopped prunes and walnuts and mix carefully.
5
Finally, gently and slowly fold the whipped egg whites into the mixture with a spatula to keep the soufflé light and fluffy.
6
Grease a baking dish and pour in the prepared mixture. Bake in a preheated oven at 180 °C for about 35–40 minutes, or until the soufflé is golden-brown on top.

Nutritional benefits

Thanks to the high magnesium content in buckwheat and the fiber in prunes, this meal contributes to normal digestive function and supports the functioning of the muscular system.

Similar recipes

Share your opinion

0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
Flavor
Prep time
Difficulty
Satisfaction

About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.