– written here is the planned recipe again though the Plato was in fact made with the 70g Puy Lentils, cooked 20min and 40g toasted flaked Almonds that ought to have been yesterday’s and this changes the nutritional value to: complete protein 20.5g, saturated fats 10.8g
– the curried vegetables are a simpler variation on the Montali Couscous (Sept 11 2019)
Plato: first three ingredients mixed together:
187.5g tinned Butter beans
40g Peanut butter
30ml Sunflower Oil
200g Cauliflower florets cut quite small as not parboiled
curry powder (see favourite spice mixes)
2 fennel teabags and a chopped golden raisin made into a 200ml steep
150g Carrot sliced into medium thin rounds
garam masala (see favourite spice mixed)
150g Courgettes, cut into smallish wedges
30g Wensleydale Cheese
Preheated oven to 180C
Poured the Plato mixture into metal oven dish lined with parchment paper and baked 20min.
In large frypan placed the Carrots, Cauliflower and Courgettes in separate spaces, distributed over all three 30ml Sunflower Oil and fried 21min in all.
15min before the end added the Curry powder to the Cauliflower and the Garam Masala to the Carrots, continued frying and kept ingredients separate.
For the last minute or two kept adding small amounts of the steep to the Cauliflower to moisten rather than make a sauce.
At the end of cooking time added the Cheese to the Courgettes.
complete protein 12.1g
saturated fats 12.6g