Broccoli Carrot Beano Plato Bake

individual portion

195g tinned Kidney Beans
40g toasted flaked Almonds chopped in a mini-chopper
1 Albumen
30ml Sunflower Oil
350g Carrots sliced medium thin
200g Tenderstem Broccoli, cut away the florets leaving them with only thin stems and leaves, stems halved longways and across about all the same length, stems parboiled for 5min then cooled with cold water to stop the cooking and drained
30g Table Cheese, eg Waitrose Vegetarian Italian Hard Cheese, grated fine
large slice of ginger, chopped
pinch each of nutmeg and pepper

Preheated oven to 190°C

PLATO (15-19min)
Prepared the Plato by mixing together the first three ingredients
Just before cooking spread the Plato on 21x16x6cm glass oven dish fully lined with parchment paper
Baked 15min and left in oven a few more mins while preparing the Carrots

CARROTS (15min)
In small frypan fried the Carrots in 15ml Sunflower Oil for 15min
6min before the end added what Oil was left in the spoon and fried the ginger in this before stirring into the Carrots
After cooking transferred the Carrots to a jug and blended with hand blender till fairly smooth
Stirred in the Cheese

BROCCOLI (15min)
In medium large frypan fried the Broccoli, stems and florets, in 15ml Sunflower Oil for 15min
8min before the end added the ground spices to the Broccoli

After all the above are cooked

PLATO BAKE (10min)
Spread the Carrot evenly over the Plato
Spread the Broccoli over the Carrot
Baked a further 10min

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