⏱ 40 min totalGreen Beans and Carrots Souffle
Per 1 serving · 328 g · 9 ingredients
of a 2,000 cal day
- Protein21g24% of calories
- Carbs25g28% of calories
- Fat19g48% of calories
At a glance
One serving of Green Beans and Carrots Souffle (328 g) has 344 calories, with 21 g of protein, 25 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (41% DV), Vitamin A (84% DV) and riboflavin (b2) (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 30%, 52% and 66% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin A84%
- Riboflavin (B2)45%
- Vitamin B628%
- Folate (B9)20%
- Vitamin B1251%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin C16%
- Vitamin D14%
- Vitamin K17%
- Thiamine19%
- Niacin11%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat52%
- Cholesterol66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup strips or slices Carrots
¼ small Onion
¼ tsp Baking powder
½ tbsp Butter
¹⁄₁₆ cup All-purpose flour
¾ extra large Egg- ⅜ cup 2% milk
⅞ oz Parmesan cheese
¾ cup, pieces Green beans
Directions
- 1
Boil the green beans and carrots until tender. Drain and slice them into small pieces, then set aside.
- 2
Heat the milk in the microwave on high for 2 minutes. Melt the butter in a large saucepan over medium heat, add the grated onion, and cook for 3 minutes.
- 3
Gradually whisk in the flour until a smooth paste forms. Continue whisking while adding the milk, 1/2 cup at a time, until the mixture thickens.
- 4
Stir in the cooked vegetables, egg yolks, and Parmesan cheese.
- 5
Beat the egg whites until stiff peaks form and gently fold them into the mixture along with the baking powder.
- 6
Coat an 8x8 baking dish with cooking spray, pour in the mixture, and sprinkle with Parmesan cheese on top.
- 7
Bake at 350°F until golden on top and a toothpick inserted into the center comes out clean, about 20 minutes.
Vitamins & minerals
Amounts for 1 serving (328 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 759 μg | 84% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 80 μg | 20% |
| Vitamin B12 | 1 μg | 51% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 162 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 566 mg | 57% |
| Iron | 2 mg | 31% |
| Potassium | 599 mg | 13% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 440 mg | 63% |
| Zinc | 2 mg | 20% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.4 mg | 16% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,173 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,371 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 5 g | — |
| Leucine | 2 g | — |
| Lycopene | 1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 220 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 344 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Green Beans and Carrots Souffle?
One serving of Green Beans and Carrots Souffle (1 serving) has 344 calories, which works out to 105 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Green Beans and Carrots Souffle high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Green Beans and Carrots Souffle keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Green Beans and Carrots Souffle?
694 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Green Beans and Carrots Souffle?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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