Vegan Soufflé

Vegan Soufflé

I enjoy easy, tasty recipes, but sometimes it's fun to make something extra special. Hence, when I learned you can make "egg white" foam using garbanzo juice, I was anxious to see if a vegan soufflé was possible. And voilà, it worked and has become one of my favorite recipes!


Yields8 ServingsPrep Time30 minsCook Time1 hrDifficultyIntermediate

Ingredients

 1 (14 oz) package firm tofu
 2 tbsp nutritional yeast flakes
 1 tsp salt
 ½ tsp garlic powder
 1 tsp tumeric
 ¼ cup water
 10 oz frozen or fresh spinach
 ¼ cup diced onion
 1 (15 oz) can garbanzo beans/chickpeas (juice)

Instructions

1

Preheat oven to 375°F. Spray a 9-inch pie pan or similar sized dish with non-stick spray.

2

Blend the first six ingredients together in a blender until smooth. Place inside a large bowl.

3

Drain the garbanzo bean juice into a medium-sized bowl. Save the garbanzo beans for another recipe, like hummus.

4

In a non-stick frying pan, sauté onion until translucent along with the frozen or fresh spinach and any other veggies you may enjoy such as mushrooms.

5

Add the sautéed vegetables to the tofu mix and stir thoroughly.

6

Using a hand-held mixer, blend the garbanzo juice on high until it becomes foamy and can hold the peaks made when lifting up the mixer.

7

Using a spatula, pour the garbanzo foam into the large bowl and gently fold the foam into the tofu mixture. Once it is folded together (be careful to avoid stirring and not to over mix) pour into the prepared baking dish.

8

Bake for 45-60 minutes. Test the soufflé using a knife. When the knife comes out clean the soufflé is ready to eat!

Nutrition Facts

Serving Size 1 slice

Servings 8


Amount Per Serving
Calories 221
% Daily Value *
Total Fat 4g7%
Saturated Fat 0.5g3%
Trans Fat 0g
Cholesterol 0mg
Sodium 335mg14%
Total Carbohydrate 35.5g12%
Dietary Fiber 10.9g44%
Sugars 6.1g
Protein 13.3g27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 (14 oz) package firm tofu
 2 tbsp nutritional yeast flakes
 1 tsp salt
 ½ tsp garlic powder
 1 tsp tumeric
 ¼ cup water
 10 oz frozen or fresh spinach
 ¼ cup diced onion
 1 (15 oz) can garbanzo beans/chickpeas (juice)

Directions

1

Preheat oven to 375°F. Spray a 9-inch pie pan or similar sized dish with non-stick spray.

2

Blend the first six ingredients together in a blender until smooth. Place inside a large bowl.

3

Drain the garbanzo bean juice into a medium-sized bowl. Save the garbanzo beans for another recipe, like hummus.

4

In a non-stick frying pan, sauté onion until translucent along with the frozen or fresh spinach and any other veggies you may enjoy such as mushrooms.

5

Add the sautéed vegetables to the tofu mix and stir thoroughly.

6

Using a hand-held mixer, blend the garbanzo juice on high until it becomes foamy and can hold the peaks made when lifting up the mixer.

7

Using a spatula, pour the garbanzo foam into the large bowl and gently fold the foam into the tofu mixture. Once it is folded together (be careful to avoid stirring and not to over mix) pour into the prepared baking dish.

8

Bake for 45-60 minutes. Test the soufflé using a knife. When the knife comes out clean the soufflé is ready to eat!

Vegan Soufflé
1 Comment
  1. We’ve heard and read there is question that “nutritional yeast” is an excitotoxin. What can we replace it with, or is this true?

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