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