Broccoli Onion Pea Beano Plato Bake

individual portion

195g tinned Kidney Beans
40g toasted flaked Almonds
2 Albumen
30g Cheddar Cheese, eg Extra Mature (6), shavings
30ml Sunflower Oil
260g Onions sliced medium thin
200g Tenderstem Broccoli, halved longways and sliced thinner longways leaving some thin stem on the florets
100g frozen Peas, boiled 3min
2 cloves garlic finely chopped
1 large pinch ground pepper
1 pinch ground nutmeg

Pre-heated oven to 180°C

PLATO (12min)
Prepared Plato by stirring together 1 Albumen, Almonds and Kidney Beans
Just before cooking placed the Plato in 22cm square thick oven dish fully lined with parchment paper
Baked 12min

ONIONS (10min) PEAS (1min)
In small frypan fried the Onions in 12ml Sunflower Oil for 10min
5min before the end added 4ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Onions
1min before the end stirred in the Peas to warm

BROCCOLI (10min)
In medium large frypan fried the Broccoli stems without florets in 10ml Sunflower Oil for 10min
8min before the end added the florets
5min before the end added 4ml Sunflower Oil and the ground spices

PLATO BAKE (15min)
After the above cooking
Transferred a tablespoon or so of the Onion/Pea mixture to a jug with 1 Albumen, blended with hand-blender, added the remaining mixture and blended until mostly mashed
Spread the Onion/Pea mash on the Plato
Covered with the Broccoli
Topped with Cheese
Baked 15min

complete protein 28g
saturated fats 12.1g
uncompleted legume protein 11.9g