Courgette Mushroom Onion Lentil Plato Bake

individual portion
this can be a good way of preparing Courgettes if they are bitter

70g Puy Lentils cooked 20min
1 handful dry Mushrooms eg Porcini, soaked for 30min in boiling water, then sliced if large or tough, leaving behind any sandy grit
40g toasted flaked Almonds
2 Albumen
30g Table Cheese eg Waitrose Vegetarian Italian Hard Cheese, finely grated
30ml Sunflower Oil
350g Courgettes coarsely grated left a couple of minutes and squeezed
250g Onions roughly chopped
1 large pinch each of ground nutmeg and pepper

Pre-heated oven to 180°C

PLATO (15min)
Prepared Plato by stirring together 1 Albumen, Almonds and Lentils, leaving until ready to cook
Spread on 21x16x6cm thick oven dish fully lined with parchment paper
Baked 15min

COURGETTES (15min) MUSHROOMS (5min but 10-15min is preferable)
In medium large frypan fried the Courgettes in 15ml Sunflower Oil for 15min
5min before the end added 5ml Sunflower Oil to the pan and fried the soaked Mushrooms in this (the dry Mushrooms really need to be well cooked after soaking, 10-15min would be preferable)

ONIONS (15min)
In small frypan fried the Onions in 10ml Sunflower Oil for 15min
5min before the end added the ground spices

PLATO BAKE (15min)
After the above cooking
Stirred the Courgettes, Mushrooms and Onions together
Mixed about 2 tablespoonfuls into 1 Albumen in a jug and blended with hand blender
Gradually mixed all the above together in jug or in pan
Spread the mixture over the Plato
Covered with the grated Cheese
Baked 15min

complete protein 28g
saturated fats 11.1g
uncompleted legume protein 6,8g