- 1 1/2 cups coarsely chopped artichoke hearts
- 1 1/2 cups cooked spinach (about 3 cups fresh spinach or 9 oz box of frozen spinach, thawed and drained)
- 1/3 cup finely shredded parmesan cheese
- 1/2 teaspoon ground pepper
- 1 cup milk, heated (can substitute unsweetened almond or coconut milk)
- 2 garlic cloves, minced
- 1/2 cup onion, finely chopped
- 2 tablespoons olive oil
- 2 tablespoons whole-wheat flour*
- 3 large egg yolks
- 6 large egg whites
- 1/2 teaspoon lemon juice
- 1/8 teaspoon salt
*Instead of whole-wheat flour, you can substitute quinoa, garbanzo bean or brown rice flour for gluten free options.
Preheat oven to 375 degrees. Use coconut oil or non-aerosol cooking spray to lightly grease 8 ramekins or a 2 1/2 quart soufflé dish (a regular baking dish or muffin tins can also be substituted).
Finely chop cooked spinach and artichoke hearts. In a small bowl, combine spinach, artichokes, parmesan cheese, and ground pepper. Set aside.
In a small saucepan, cook milk, garlic, and onion on low heat for 3 to 5 minutes. Set aside.
In a medium saucepan, heat olive oil on low heat. Add flour; whisk for 2 minutes. Slowly stir in hot milk mixture. Bring to a simmer and whisk for 5 more minutes or until thick consistency. Add artichoke and spinach mixture. Whisk until combined. Transfer mixture into a large bowl and whisk in egg yolks one at a time.
In a separate bowl, beat egg whites, lemon juice, and salt with a mixer on medium speed until egg whites form stiff peaks. Stir 1/4 of egg whites into the egg yolk mixture then gently fold in remaining egg whites. Pour mixture into greased dish until each ramekin or soufflé dish is 3/4 full.
Bake until soufflé has risen and top is golden brown; 20-25 minutes for individual soufflés or 40-45 minutes for soufflé dish. (Do not open oven until the last 5 minutes of cooking because this may interrupt rising). Once soufflé is out of the oven, serve hot and enjoy.
Katelyn Castro is a nutrition volunteer at Dana-Farber Cancer Institute and student in the dietetics program at Syracuse University. Katelyn has a passion for cooking and sharing fresh seasonal recipes with friends and family that are both flavorful and nutritious.