Broccoli Carrot Lentil Plato Bake

individual portion

70g Puy Lentils cooked 20min
40g roasted chopped Hazelnuts
1 Albumen lightly whisked
30ml Sunflower Oil
300g Tenderstem Broccoli -leaving only florets with very small stems and leaves whole, stems cut into sticks and halved or more – stems parboiled for 5min
1/2 large red chilli, cut into small slivers
280g Carrots sliced medium
large slice of ginger chopped
30g Cheese like Cheddar eg Sussex Charmer, grated large

Preheated oven to 190°C

PLATO (15min)
Prepared Plato by mixing together the first three ingredients
Spread the Plato on 21x16x6cm glass oven dish fully lined with parchment paper
Baked 15min

BROCCOLI (15min)
In medium large frypan fried the florets, leaves and parboiled stems of Broccoli together in 15ml Sunflower Oil for 15min
10min before the end added any Oil left in the spoon to the pan and fried the chilli gradually stirring into the Broccoli

CARROTS (15min)
In small frypan fried the Carrots in 15ml Sunflower Oil for 15min
7min before the end added the ginger to the Carrots
At the end of cooking transferred the Carrots to a jug for blending and blended with a hand blender till roughly smooth

PLATO BAKE (15min)
Spread the Carrots on the Plato
Spread the Broccoli on the Carrots
Put the Cheese on the Broccoli
Baked 15min

complete protein 18.6g
saturated fats 11.6g
uncompleted legume protein 9.2g