Kale Carrot Bean Plato Bake

individual portion
starting the previous day soaked 160g Blackeye Beans in warm water overnight
boiled on high heat 10min
simmered covered 60min
this made 360g cooked Blackeye Beans – half set aside for next day

180g cooked Blackeye Beans
50g Semolina cooked in 200ml water
1 Albumen
40g smooth Peanut Butter
30g Cheddar Cheese coarsely grated
30ml Sunflower Oil
320g Carrots sliced medium thin
220g Curly Kale pre-sliced – very large stems sliced thinly
2 cloves garlic finely chopped
7 peppercorns ground

Pre-heated oven to 190°C

PLATO (16min)
Prepared Plato by mixing together 1 Albumen and the cooled Semolina (lumpy for texture) and stirring in the Beans
Right before baking spread the Plato on 21x16x6cm thick oven dish fully lined with baking paper
Baked 16min

KALE (12min)
In medium large frypan fried the Kale in 15ml 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 Kale

CARROTS (12min+)
In small frypan fried the Carrots in 10ml Sunflower Oil for 12min
After cooking blended the Carrots with hand blender, returned to the pan and heated a few seconds then stirred in the Peanut Butter thoroughly

PLATO BAKE (15min)
Stirred the Cheese into the Kale and placed on the Plato
Spread the Carrots on the Kale
Baked 15min

complete protein 18.9g
saturated fats 13.5g
uncompleted legume protein 19.9g