Green Bean Broccoli Lentil Plato Bake

individual portion
careful not to overcook the broccoli and the garlic

70g Puy Lentils cooked 20min
440g Broccoli heads, some stem removed the rest sliced into medium chunks, parboiled 10min then squeezed a bit
150g Green Beans, previously parboiled 10min and frozen, thawed
40g roasted Pine Nuts
1 Albumen
30g Cheddar Cheese
30ml Sunflower Oil
1 clove garlic finely chopped

Pre-heated oven to 180°C

PLATO (12min)
Prepared Plato by mixing together the Albumen, Pine Nuts and Lentils
Right before baking spread the Plato on 21x16x6cm thick oven dish fully lined with baking paper
Baked 12min

BROCCOLI (12min)
In medium large frypan fried the Broccoli in 15ml Sunflower Oil for 12min
After cooking added to a jug and blended with hand blender till mostly smooth though some pieces remain
Returned to the pan and stirred in the Cheese

GREEN BEANS (12min)
In small frypan fried the Green Beans in 10ml Sunflower Oil for 12min
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Beans

PLATO BAKE (12min)
After cooking
Spread the Broccoli mash onto the Plato
Covered with the Beans
Baked 12min

complete protein 18.6g
saturated fats 11.8g
uncompleted legume protein 12.1

W 293 abcd


Sable round brushes, colours and paper:
n.4 Terre Verte (unused)
n.7 Mayan Blue Genuine
n.10 Permanent Magenta
Watercolour paper NOT 280gsm 38 x 28cm

additional exercise using all materials above:

20200317

planning
n.4
God’s loving light shines out through all His guides perhaps
rays of light perhaps
in Terre Verte, green Earth
therefore shapes perhaps
triangle shapes perhaps

n.7
God moved the mountains perhaps
triangle elements perhaps
in Mayan Blue Genuine, this used to be the colour for Duck
avoiding the issue, therefore lines perhaps
triangle outlines perhaps

n.10
God’s worlds wherein joy can live perhaps
round elements perhaps
in Permanent Magenta
therefore shapes perhaps
spheres perhaps

summary
triangle shapes in Terre Verte in 4
triangle outlines (light) in Mayan Blue in 7
spheres (worlds) in Magenta in 10
perhaps

Tue 17 – Mon 23

(the Mung and Black Eye Beans used in these ingredients are dry and need to be soaked overnight in luke-warm water, the day before cooking; here twice the amount required is prepared and then used on two days)

TUE 17
Lentils, Albumen, Pine Nuts
Broccoli, Cheddar Cheese
Green Beans, garlic

WED 18
Mung Beans, Albumen, cinnamon, Szechuan pepper
Fennel, Almonds
White Chicory, mixed herbs, tarragon; Table Cheese

THU 19
Mung Beans, Albumen, Hazelnuts
Brussel Sprouts, Philadelphia Light, parsley
Mixed Vegetables

FRI 20
Lentils, Albumen, Pine Nuts
Onions, Red Chicory, mixed herbs, tarragon
Doux de Montagne

SAT 21
Black Eye Beans, Albumen, Semolina, pepper
Carrots, Peanut Butter
Curly Kale, garlic; Cheddar Cheese

SUN 22
Filo Pastry, Black Eye Beans, Albumen
Onions, Philadelphia Light, Albumen
Butternut Squash, Asparagus, watercress, lemon

MON 23
Lentils, Albumen, Hazelnuts
Peas, Fennel, mint
Mushrooms, parsley, garlic; Table Cheese