Dark chocolate and beetroot souffle is a rich and decadent dessert. It tastes yummy and sweet. The beetroot and avocado are used as a fat and sugar replacement to improve the souffle’s nutritional content. You can lower the sugar and fat content further by not adding chocolate chips.
Serves: 4 – 6 portions (small ramekins)
Dietary: Vegetarian
Contains: eggs, wheat, gluten (flour, baking powder), milk (dark chocolate)
May contain: nuts (chocolate)
Preparation time: 20 minutes
Cooking time: 25 minutes
INGREDIENTS
2 eggs, large
1 medium banana, mashed
½ cup cooked beetroot, pureed
½ small avocado, mashed
2 Tbsp flour (gluten)
¼ cup raw cacao powder
½ tsp baking soda (gluten)
½ cup extra dark chocolate chunks or chips (52% cocoa) (may contain milk and nuts) optional
METHOD
- Pre-heat oven to 180 oC/160 oC Fan/Gas Mark 4
- In a blender or an electrical whisk, combine eggs and banana – blend/whisk till the mixture is frothy.
- Add the rest of the ingredients and blend/whisk till a thick batter.
- Pour the batter in a ramekin.
- Bake in the oven for 25 minutes.
- Serve immediately as the souffle will fall once it starts cooling down.
This recipe has been donated by Jatin Kumar, Student Nutritionist at London Metropolitan University.
NUTRITION INFORMATION
Per serving: Without chocolate chips (4 portions)
Total calories: 150 kcal
Fat: 4.7 g
Saturated Fat: 1.8 g
Carbohydrate: 17 g
Total sugar: 6 g
Fibre: 4.3 g
Protein: 7.9 g
Salt: 0.58 g
Per serving: With chocolate chips (6 portions)
Total calories: 186 kcal
Fat: 8.1 g
Saturated Fat: 4.2 g
Carbohydrate: 21 g
Total sugar: 13 g
Fibre: 2.9 g
Protein: 6.1 g
Salt: 0.4 g
NUTRITION FACTS
This souffle was designed for prediabetic individuals. The ingredients were specifically selected to reduce added sugar levels.
Avocado consists of good fatty acids like oleic acid, which is a monounsaturated fatty acid that helps to reduce cholesterol levels and increase HDL levels.
Dark chocolate, when compared to milk chocolate, contains high amounts of antioxidants and minerals and has lower amounts of free sugars.
Overall, this dish has good fibre and excellent protein content, which will slow down digestion and help control blood sugar levels.
The nutritional profile has also been improved and now provides a good source of iron, potassium, vitamin D, folate and Vitamin B12.
VARIATIONS
- Instead of dark chocolate, milk chocolate or white chocolate can be used; however, this may increase the sugar content.
- This dish can be served with fromage frais.
PHOTOS
