This spinach & parmesan soufflé is quick (and gut-friendly)

This is a simple, quick recipe, somewhere between a soufflé and a frittata, which you can try out with different vegetables. The buckwheat flour and ground sunflower seeds add energy, essential fats and fibre to the mix, making it a substantial supper dish. Any leftovers can be eaten cold with a salad.

Spinach and Parmesan Soufflé

Serves 4

Hands-on time 10 minutes

Cooking time 50 minutes


1 tbsp olive oil
½ tsp chives, snipped into ½ cm lengths
180g shredded greens, such as chard, spinach or kale
½ tsp thyme leaves
1 tbsp finely chopped parsley leaves
6 eggs
500ml lactose-free milk
60g buckwheat flour
60g sunflower seeds, ground
25g Parmesan cheese, grated, plus more to serve
sea salt and freshly ground black pepper
15g unsalted butter
8 cherry tomatoes, halved

Preheat the oven to 200°C/gas mark 6.

Pour the oil into a non-stick frying pan and sweat the chives and shredded greens until soft. Remove from the heat, add the thyme and parsley, and mix well.

In a bowl whisk together the eggs and milk until frothy. Stir in the buckwheat flour, ground sunflower seeds and Parmesan. Fold in the cooked, shredded greens. Season with salt and pepper, and give the mixture a final stir.

Pour the egg and vegetable mixture into a generously buttered baking dish measuring 25x20cm. Arrange the tomatoes on top and cook for about 45 minutes until golden brown. Remove from the oven and dust with Parmesan before serving.



Extracted from Cooking for the Sensitive Gut by Dr Joan Ransley and Dr Nick Read (Pavilion Books, approx €15). Photograph by Joan Ransley.


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