Okra Tomato And Onion Souffle
A savory soufflé combining tender okra, onions, and tomatoes with eggs, offering a flavorful, vegetable-rich dish perfect for brunch or light dinners. Easy to customize with cheese.
Ingredients
Instructions
- Saute okra and onions in oil for 1 minute.
- Add tomatoes, then pour in slightly beaten eggs, salt, and pepper.
- Mix well and pour into a well-oiled pan.
- Bake at 350°F for approximately 20 to 30 minutes until set.
- Sprinkle shredded cheese on top, if desired, before serving.
Tips & Substitutions
For a lighter soufflé, consider using egg whites only or a mix of whole eggs and egg whites. If okra is not available, you can substitute with zucchini or spinach for a different twist. For added flavor, try incorporating garlic or herbs like thyme. Using seasoned salt can enhance the taste, especially if you prefer a spicier kick.
Serving Suggestions
This soufflé pairs beautifully with a side salad or crusty bread to soak up the flavors. For a complete meal, serve alongside grilled chicken or fish. You can also top it with a dollop of sour cream or a sprinkle of fresh herbs for an extra touch.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place it in a preheated oven at 350°F for about 10-15 minutes or until warmed through. Avoid microwaving, as it can make the texture rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Okra Tomato And Onion Souffle contains roughly 194 calories, with 8g protein, 33g carbohydrates, and 4g fat. It is an excellent source of vitamin C (29% of the Daily Value) and dietary fiber (25% of the Daily Value), and a good source of protein and iron. Note that it is relatively high in sodium, at 779mg per serving (34% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen okra instead of fresh?
Yes, frozen okra can be used, but be sure to thaw and drain it well to avoid excess moisture in the soufflé. Fresh okra tends to have a better texture, but frozen is a convenient alternative if fresh is unavailable.
How can I make this dish vegetarian?
This recipe is already vegetarian, but to enhance its heartiness, you can add ingredients like bell peppers or mushrooms. For a more flavorful base, sauté vegetables until tender before adding them to the egg mixture.
What kind of cheese works best on top?
Cheddar or Monterey Jack cheese are great choices for topping your soufflé, as they melt well and add a delicious flavor. You can also experiment with feta or goat cheese for a tangy twist that complements the tomatoes and okra.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).