Green Beans and Carrots Souffle

Green Beans and Carrots Souffle
Fat 48% Carbs 31% Protein 21%
Percent Calories

1 serving of green beans and carrots souffle contains 345 Calories. The macronutrient breakdown is 31% carbs, 48% fat, and 21% protein. This is a good source of protein (33% of your Daily Value), fiber (15% of your Daily Value), and potassium (13% of your Daily Value).

4 servings
Prep Time
20 minutes
Cook Time
20 minutes



  1. Boil green beans and carrots until tender. Drain and slice into small pieces. Set aside.
  2. In the microwave heat milk for 2 minutes on high. Melt margarine in a large saucepan over medium heat, grate onion and add, and cook for 3 minutes.
  3. Add flour whisking a little at the time until it forms a consistent ball. Continue whisking and add milk (1/2 cup at a time), cook until it thickens.
  4. Add cooked vegetables, egg yolks and parmesan cheese to the mixture.
  5. Beat egg whites and add to the mixture. Add baking powder.
  6. Coat a 8x8 baking dish with cooking spray and pour in mixture, sprinkling a parmesan cheese on top.
  7. Bake for 20 minutes at 350° F (175° C) or until golden on top and toothpick comes out clean from the center.

Nutrition Facts

For 1 serving of green beans and carrots souffle (328g)

Nutrient Value %DV
Calories 345
Fats 19g 24%
Saturated fats 10g 50%
Trans fats 1g
Cholesterol 200mg 67%
Sodium 720mg 31%
Carbs 27g 10%
Net carbs 23g
Fiber 4g 15%
Sugar 11g
Protein 18g
Calcium 467mg 47%
Iron 2mg 30%
Potassium 620mg 13%
Vitamin D 2μg 14%
Vitamins and Minerals
Alpha carotene 2173μg
Beta carotene 5371μg
Caffeine 0mg
Choline 161mg 29%
Copper 0.1mg 15%
Fluoride 20μg
Folate (B9) 80μg 20%
Lycopene 1μg
Magnesium 53mg 13%
Manganese 0.4mg 17%
Niacin 2mg 11%
Pantothenic acid 1mg 30%
Phosphorus 413mg 59%
Retinol 228μg
Riboflavin (B2) 1mg 45%
Selenium 27μg 49%
Theobromine 0mg
Thiamine 0.2mg 19%
Vitamin A IU 11528IU
Vitamin A 767μg 85%
Vitamin B12 1μg 51%
Vitamin B6 0.4mg 28%
Vitamin C 14mg 16%
Vitamin D IU 89IU
Vitamin D2 0μg
Vitamin D3 2μg
Vitamin E 1mg 10%
Vitamin K 20μg 17%
Zinc 2mg 22%
Sugar 11g
Sucrose 3g
Glucose 2g
Fructose 2g
Lactose 5g
Maltose 0g
Galactose 0.1g
Starch 2g
Saturated fats 10g 50%
Monounsaturated fats 5g
Polyunsaturated fats 2g
Trans fats 1g
Fatty Acids
Total omega 3 0.1g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 4g
Glycine 0.5g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 1g
Methionine 0.5g
Phenylalanine 1g
Proline 2g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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