Beano Plato with Fennel and Spicy Tomato

individual portion

195g tinned Kidney Beans
40g crunchy Peanut Butter
1 Albumen
30ml Sunflower Oil
250g small Tomatoes, halved
120g Onion, thinly sliced
garlic, finely chopped
red chilli, finely slivered
320g Fennel, sliced medium, stems across, bulb longways, fronds set aside
fennel seed
30g Cheddar Cheese finely grated or crumbled

PLATO (20min)
Preheated oven to 190°C
Prepared Plato by mixing together the first four ingredients
Made a small circle of the Plato in 20cm tin lined with parchment paper
Baked 20min

TOMATOES (20min)
In medium large frypan (started out in small but swapped a minute in as Tomatoes need room to caramelize) fried the Onions in 10ml Sunflower Oil for 20min
12min before the end added the Tomatoes separately, stirring
10min before the end added the chilli near the Onions
8min before the end added 5ml Sunflower Oil to the pan and fried the garlic in this to blond a little before stirring everything together till the end

FENNEL (20min)
In small frypan (started in medium large but swapped with above as Fennel steams better in small pan)
fried the Fennel for 20min in 15ml Sunflower Oil
10min approximately before the end added the fennel seed and fronds
At the end of cooking placed the Cheese on the Fennel to melt a little

complete protein 12.6g
saturated fats 13.2g
26.4g uncompleted legume protein