Leek Courgette Tomato Beano Plato Bake

individual portion

195g tinned Kidney Beans
40g toasted flaked Almonds, chopped in a mini-chopper
1 Albumen
30ml Sunflower Oil
200g Leeks, quartered longways then also across and any big green leaves sliced thinner
150g Courgette, sliced into sticklets
350g Baby Tomatoes, halved
2 cloves garlic finely chopped
30g basil mostly thinly sliced
30g Table Cheese eg Waitrose Vegetarian Italian Hard Cheese, finely grated

Preheated oven to 190°C

PLATO (about 15min+)
Prepared the Plato: in a jug blended with hand blender the Albumen and Beans then stirred in the Almonds
Spread the Plato evenly on a 21x16x6cm glass oven dish fully lined with parchment paper
Baked about 15min+

In medium large frypan fried the Leeks and Courgettes separately in 15ml Sunflower Oil divided between both for 15min
At the end of cooking stirred them together and stirred in the basil

TOMATOES (15min)
In small frypan fried the Tomatoes in 10ml Sunflower Oi for 15min
7min before the end added 5ml Sunflower Oil to the pan let the garlic blond in this if possible before stirring into the Tomatoes

After all the above are cooked

PLATO BAKE (15min)
Placed the Leek/Courgette mixture on the Plato
Spread the Tomatoes evenly over the Leek/Courgette mixture
Covered with Cheese
Baked 15min still at 190°C

complete protein 23g
saturated fats 11.2g
uncompleted legume protein 6.2g