Prepare ingredients.
Cut 1 celery stalk into pieces.
Peel 1 carrot.
Cut the carrot into pieces.
Chop 1 red onion finely.
Heat 2-3 tablespoons of olive oil in a wok.
Put the celery stalk , the carrot and the red onion into the hot oil.
Add 1 sprig of rosemary.
Sauté until slightly soft.
Add 300 grams of canned white bean.
Mix in gently.
Turn heat to a low level.
Sauté until slightly soft.
Heat 100 grams of butter in a cooking pot.
Add 100 grams of flour.
Mix the ingredients.
Add 250 milliliters of milk.
Stir vigorously until the mixture is smooth.
Add the white bean-carrot-mixture to the flour-butter-mixture.
Mix in gently.
Remove from the heat ...
Puree everything finely.
Add 250 milliliters of whipped cream.
Mix in gently.
Add 50 grams of grated parmesan cheese.
Mix in gently.
Add 2-3 eggs.
Stir until everything is mixed well. And then put aside.
Preheat the oven to 180°C.
Grease baking cups with butter or cooking oil.
Fill baking cups with batter.
Push baking cups into the hot oven.
Bake for 20-30 minutes.
Prepare 1 liter of water and 1 teaspoon of salt in a cooking pot.
Bring to boil.
Add 4-6 prawns to boiling water.
Cook for 1-2 minutes.
Drain the prawn. And then put aside.
Heat 50 grams of butter in a cooking pot.
Add 50 grams of flour.
Mix the ingredients.
Add 300 milliliters of fish stock.
Stir it until thickens.
Cut 1-2 cleaned squids into small cubes.
Chop 2-3 tablespoons of parsley finely.
Chop 1 garlic clove finely.
Heat 2 tablespoons of olive oil in a wok.
Put the garlic and the chopped parsley into the hot oil.
Fry the spices until they start to get fragrant.
Add pieces of the squid.
Stir briefly.
Add 2 tablespoons of white wine.
Add the flour-fish stock-mixture.
Add 1/2 teaspoon of salt and stir briefly.
Add 1/4-1/2 teaspoon of pepper powder.
Stir briefly. Turn off the heat.
Remove muffin pan from the oven.
Remove the shells of the prawn.
You can leave the very end of the shell on or off, depending on what you prefer.
Add 1 tablespoon of sauce on a plate.
Press slightly sauce with the help of the back of the tablespoon and move it to the side (as shown in the picture).
Add the rucola (at will).
Place the cupcake on the sauce.
Add 1-2 teaspoons of sauce.
Garnish with prawn.
Sprinkle with the grated parmesan cheese (at will).
Add 1 teaspoon of pumpkin seed oil (optional).


Sformatino is an italian small less-airy soufflé. It's an elegant dish often found on upscale Italian restaurant menus.


300 grams canned white bean
1 cleaned squid (1-2)
4 prawns (4-6)
1 carrot
1 celery stalk
1 onion (or red onion)
1 rosemary (1 sprig)
150 grams butter
150 grams flour
250 milliliters crème fraîche
1 clove garlic
2 tablespoons chopped parsley (2-3 tablespoons)
4 tablespoons olive oil (4-6 tablespoons)
1 teaspoon salt (1-2 teaspoons)
1⁄4 teaspoon pepper powder (1/4-1/2 teaspoons)
2 tablespoons white wine
300 milliliters fish stock
2 eggs
250 milliliters milk
100 grams grated parmesan cheese
50 grams rucola (50-100 grams)
  pumpkin seed oil (optional)