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Vegan Mini Vegetable Souffle

Looking for an egg-free, dairy-free soufflé wonderland? You have arrived. This vegan soufflé is a staple breakfast recipe in our home. They're popular with kids and adults, small enough to enjoy as vegan appetizers, and delicious enough to eat by the muffin tin for lunch. They're even gluten-free! We pair them with our Vegan Savory Scones and a vegan sausage patty to make our favorite Breakfast Sandwiches with a dollop of YVF fresh Horseradish Sauce

vegan mini vegetable souffle dry ingredients in bowl Vegan Mini Vegetable Souffle_chopped_capsicum_and_green_onions Vegan Mini Vegetable Souffle_all_ingredients_in_blender 

 Vegan Mini Vegetable Souffle batter in muffin tin  Vegan Mini Vegetable Souffle in the oven Vegan Breakfast Sandwich baked components


Jump to the Vegan Mini Vegetable Soufflé grocery list

Jump to the Vegan Mini Vegetable Soufflé Nutritional Analysis

 


Vegan Mini Vegetable Souffle Recipe


Prep

  • Prep Time: 10 minutes
  • Cooking Time: 35 minutes at 350 F
  • Serves: 6 
  • Serving Size: 2 soufflés
  • Recommended Equipment: Blender (we love our Vitamix!), Muffin Tin

 Ingredients

1 package soft tofu (we prefer unrefrigerated Mori-Nu brand)

¼ cup unsweetened Edensoy soymilk or another milk substitute

2 Tbs nutritional yeast

½ tsp turmeric

1 tsp salt

½ cup garbanzo bean flour

1 Tbs corn starch

1/3 cup shallot or red onion, chopped

2 cloves garlic, chopped

2 green onions, chopped into thin rounds

½ cup colorful bell peppers, finely chopped

Instructions

  1. Preheat oven to 350 F.
  2. Blend all ingredients in your blender until smooth, except for the green onions and bell peppers.
  3. Add the green onions and bell peppers and blend slightly to stir.
  4. Grease a muffin tin. Add a scant ¼ cup batter to each muffin cup for 1" soufflé and more for a taller soufflé.
  5. Bake at 350 F for 30-35 minutes. Remove from heat and let cool 10 minutes before removing from the pan. Eat warm. They store well in the refrigerator. 

*We make a shorter soufflé if we’re using them in our Vegan Vegetable Soufflé Breakfast Sandwiches. We make them taller if we’re serving them as a stand-alone item.

 


Chef’s Tips:

These are fabulous with a dollop of  Vegan Horseradish Sauce, and YVF Savory Scones served as part of our Vegan Vegetable Soufflé Breakfast Sandwich. 

Feel free to substitute other vegetables into the soufflé.

 


If this Vegan Souffle recipe looks good, Pin It!

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Written by Stacy and Markus Naugle 

Stacy and Markus Naugle are High-Performance Health Coaches who use food to help you THRIVE, not merely survive.They work with excellence-driven people and families to help them realize their full potential and achieve greater success in business, school, and personal endeavors.  When you work with them you will leverage the health habits and strategies of the world's most successful people through their Seven Pillars of Health framework, of which the main pillar is diet. They guide their students and clients to develop the skills to become laser-focused energy generators who consistently up-level their successes in work, school, and their personal lives.

Diet is at the center of one's health and the center of their focus. You'll learn how to save time and money preparing delicious meals that provide excellent nutrition for superior results. Explore old favorites with superfood upgrades to new plant-focused recipes and world cuisines. As parents, they also specialize in helping picky eaters enjoy more vegetable and whole foods. 

 

They are different from other coaches:

  • Thirty years of experience
  • Molecular Biology degree from MIT
  • Emergency Medicine Technician
  • Masters degree in Acupuncture
  • Licensed East Asian Medicine Provider
  • Yoga teachers
  • Scientists who delve into the latest medical studies and extract the information that can benefit you and your family

They travel the world researching diet and lifestyle secrets of cultures from the Inuit of northern Alaska to Indonesian healers, Chinese longevity masters, and the Maori of New Zealand. They are currently in Ecuador studying the health and longevity secrets of the Inca with their two adventurous sons, Nikko (12 yrs) and Orion (8 yrs). 

Imagine what you can achieve by working with them! 

 

  

 Vegan Grocery List: Vegan Mini Vegetable Souffle

1 large shallot or red onion
1 head of garlic
2 green onions
1 bell pepper
1 package soft Mori-Nu tofu
1 carton soy milk
Garbanzo bean flour (small bag)
Corn starch
Nutritional yeast
Turmeric
Salt


  

Nutritional Information:

Vegan Mini Vegetable Souffle

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. This program didn't have nutritional yeast in its database, so the results show less nutrients than they actually have, especially the hard to find in a vegan diet, B12.

 Vegan Mini Vegetable Souffle nutritional chart


Vegan Mini Vegetable Souffle calorie breakdown  Vegan Mini Vegetable Souffle vitamins  Vegan Mini Vegetable Souffle mineralsVegan Mini Vegetable Souffle carbohydrates
 Vegan Mini Vegetable Souffle lipids

 * Some of the links in this article may be affiliate links. If you use them and make a purchase, we may receive a small payment. You will not be charged extra for this. Thank you for your support! 

 

Your SUCCESS begins with YOU!

Sign up for the High-Performance Health newsletter and learn how to:
  • Develop high-performance diet and lifestyle patterns that fuel your ideal life,
  • Show up with confidence in your capacity to up-level your business and income (studies show healthy people make an average of 37% more!)
  • Feel inspired to share more high-quality, active time with family and friends, 
  • Never miss a nutrient with high-performance meals that help you and your family generate more energy, focus, and stamina, and
  • Have MORE TIME AND ENERGY to do MORE OF WHAT YOU LOVE.

 

Close

Your SUCCESS begins with YOU!

Sign up for the High-Performance Health newsletter and learn how to:
  • Develop high-performance diet and lifestyle patterns that fuel your ideal life,
  • Show up with confidence in your capacity to up-level your business and income (studies show healthy people make an average of 37% more!)
  • Feel inspired to share more high-quality, active time with family and friends, 
  • Never miss a nutrient with high-performance meals that help you and your family generate more energy, focus, and stamina, and
  • Have MORE TIME AND ENERGY to do MORE OF WHAT YOU LOVE.