Low FODMAP Recipe - Zucchini soufflé -  Gluten free recipe Low FODMAP Recipe Zucchini & Parmesan soufflé


1 tbsp olive oil

1 trbsp garlic infused oil

1lb 2oz small zucchini, finely sliced

55g/2oz lactose/dairy free butter

55g/2oz gluten free plain flour

250ml/8fl oz lactose/dairy free milk heated

4 eggs separated into 3 yolks and 4 whites

55g/2oz cheddar or gruyère, grated

2 tbsp grated parmesan

black pepper

lactose/dairy free butter, to grease


Preheat the oven to 180C/350F/Gas 4 and grease 6 ramekins.

Heat the oil in a large saucepan and add the garlic oil and zucchini.

Cook the zucchini gently, on a slow sizzle so they soften without browning. Continue cooking, stirring frequently, until they are completely soft and almost all their water has evaporated (this may take 20 minutes or more). Then bash to a pulpy consistency with a wooden spoon or potato masher and set aside.

In a small pan, melt the lactose free butter and add the gluten free flour. Mix together, cook for 1 minute, then stir in the hot lactose free milk to make a thick béchamel, stirring continuously to avoid lumps.

Allow to bubble for just 1 minute (this ensures the flour is cooked through) then remove from the heat.

Add the bechamel to the zucchini, along with the egg yolks, cheeses, and a few twists of black pepper, and beat well to get a nice sticky mixture.

Whisk the egg whites until stiff and fold carefully into the mixture.

Divide between five to six ramekins or pile into one large soufflé dish.

Bake in a preheated oven for 12-15 minutes for ramekins, up to 35 minutes for large one. Serve straight from the oven, without delay.

Recipe adapted from: Good Food

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