Broccoli souffle with meatballs

Broccoli Soufflé with Meatballs - A Delicious and Healthy Recipe

Total Preparation Time: 1 hour and 30 minutes
Preparation Time: 30 minutes
Baking Time: 1 hour
Servings: 4-6

Introduction

The broccoli soufflé with meatballs is a recipe that combines simple and familiar ingredients into a delicious and hearty dish, perfect for a family lunch or dinner. This recipe not only adds flavor to your meal but also provides an opportunity to introduce vegetables in a pleasant way, especially for children or those who are not big fans of vegetables.

Soufflés have a rich history, with origins spanning several centuries. They have evolved from simple dishes to true culinary masterpieces, appreciated for their airy texture and intense flavor. In this soufflé, broccoli takes center stage, accompanied by tender meatballs and colorful vegetables, resulting in a dish you won't forget anytime soon.

Ingredients

- 400 g frozen broccoli (or fresh, if available)
- 400 g potatoes
- 2 carrots
- 100 g canned mushrooms
- Salt and pepper to taste
- 400 g minced meat (pork, beef, or a mix)
- 3 eggs
- 2 tablespoons breadcrumbs
- 200 ml sour cream
- 150 g grated cheese
- 1 bell pepper
- A few cherry tomatoes
- Oil for frying
- Butter for greasing the dish

Step-by-Step Guide

1. Preparing the Ingredients:
Start by peeling the potatoes. Slice them thinly for even cooking. Boil them in salted water for about 15 minutes until they are soft but not overcooked. Once done, drain and set aside.

2. Boiling the Vegetables:
Slice the carrots into rounds and boil them in salted water for 10 minutes. Then, add the broccoli florets and cook for another 3 minutes. It's important not to overcook them to maintain their crunchy texture and nutrients. After removing them, rinse under cold water to stop the cooking process and preserve their vibrant color.

3. Preparing the Meatballs:
In a large bowl, mix the minced meat with breadcrumbs, one egg, salt, and pepper. Form small balls with your hands and fry them in hot oil until golden brown on all sides. Make sure the oil is hot but not excessively so to avoid burning the outside while keeping the inside raw. Place them on a paper towel to absorb excess oil.

4. Assembling the Soufflé:
Grease a heat-resistant dish with butter. Layer the potatoes, sprinkle with salt and a bit of seasoning. Continue with sliced bell pepper, carrots, mushrooms, broccoli florets, and of course, the meatballs. Add halved cherry tomatoes and season to taste.

5. Preparing the Egg Mixture:
In a separate bowl, beat two eggs with salt and pepper, then add the sour cream and grated cheese. Mix well to obtain a homogeneous mixture. Pour the egg mixture over the vegetables and meatballs, ensuring even coverage.

6. Baking the Soufflé:
Preheat the oven to 180°C (or 350°F) and bake the soufflé for about 1 hour. It’s ready when a golden and appetizing crust forms on top.

7. Serving:
Let the soufflé cool for a few minutes before slicing. You can serve it plain, but a fresh green salad on the side would be perfect for adding a crunchy contrast.

Practical Tips

- Ingredients: You can adapt the recipe based on the vegetables you have on hand or personal preferences. For example, bell pepper, zucchini, or even spinach could be successfully added.
- Meatballs: For an even more intense flavor, you can add spices such as garlic or herbs (oregano, basil) to the meat mixture.
- Veggie Option: If you prefer a vegetarian version, you can replace the meat with a mix of legumes (lentils or chickpeas) and add feta cheese for an extra flavor boost.
- Complementary Recipes: This soufflé pairs wonderfully with a fresh summer salad or a garlic yogurt sauce, which will add extra flavor.
- Calories and Nutritional Benefits: A serving of soufflé contains approximately 450-500 calories, being rich in protein due to the meat and eggs, and packed with vitamins from the vegetables. Broccoli, for instance, is known for its high vitamin C and fiber content.

Frequently Asked Questions

- Can I use fresh broccoli? Absolutely! If you have fresh broccoli, feel free to use it. Boil it for 3-4 minutes to soften it slightly.
- What can I do with leftovers? If there are leftovers, the soufflé can be stored in the refrigerator for 2-3 days and reheated easily in the oven or microwave.
- Is this dish suitable for children? Yes! This soufflé is an excellent way to introduce vegetables into children's diets, thanks to its delicious taste and pleasant texture.

I hope this broccoli soufflé with meatballs recipe inspires you to cook and enjoy moments spent in the kitchen with loved ones. Enjoy your meal!