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BreakfastHealthy dessertMid-day mealVegetarianBalancedMediterraneanDairyNuts & seeds€€

Buckwheat Soufflé with Walnuts and Prunes

Name: Buckwheat Soufflé with Walnuts and Prunes
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4
Ingredients: 200 g Buckwheat, whole grain; 500 ml Beverages, almond milk, unsweetened, shelf stable; 3 piece Eggs, Grade A, Large, egg whole; 100 g Plums, dried (prunes), uncooked; 80 g Nuts, walnuts, English, halves, raw; 100 g Yogurt, Greek, plain, whole milk; 30 g Honey; 1 tsp Spices, cinnamon, ground; 0.5 tsp Vanilla extract; 1 pinch Salt, table, iodized

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 time15 min

Cook time40 min

Total time55 min

Servings4

Recipe

Buckwheat, whole grain200 gBeverages, almond milk, unsweetened, shelf stable500 mlEggs, Grade A, Large, egg whole3 piecePlums, dried (prunes), uncooked100 gNuts, walnuts, English, halves, raw80 gYogurt, Greek, plain, whole milk100 gHoney30 gSpices, cinnamon, ground1 tspVanilla extract0.5 tspSalt, table, iodized1 pinch

SaucepanHand mixerLarge bowlBaking dishStrainer

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:192.7 mg770.6 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

1Thoroughly 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.
2While 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.
3In a separate bowl, use a hand mixer to whip the egg whites into stiff peaks.
4Stir the cooled buckwheat groats into the egg yolk mixture. Then add the chopped prunes and walnuts and mix carefully.
5Finally, gently and slowly fold the whipped egg whites into the mixture with a spatula to keep the soufflé light and fluffy.
6Grease 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.

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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.