Broccoli Carrot Kidney Bean Filo Pie

individual portion

180g tinned Kidney Beans
30g Table Cheese finely grated
2 sheets Filo Pastry
15ml Sunflower Oil
320g Tenderstem Broccoli sliced and cut into medium thin medium lengths, steamed 10min
270g Carrot sliced medium thin
2 cloves garlic finely chopped
40g smooth Peanut Butter

Preheated oven to 190°C

BEAN FILO (13min)
Right before cooking placed the Filo sheets, folded to just wider than this, into the 21x16x6cm thick oven dish
Spread the Kidney Beans evenly on the Filo
Covered with the Cheese
Baked 13min

BROCCOLI (10min)
In large frypan fried the Broccoli in 5ml Sunflower Oil for 10min
1min before the end stirred in the Peanut Butter as evenly as possible

CARROTS (10min)
In small frypan fried the Carrots in 5ml Sunflower Oil for 10min
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Carrots

BEAN FILO PIE (15min)
Blended the Carrots and Albumen with hand blender
Spread this evenly over the Kidney Beans
Covered with the Broccoli and flattened
Baked 15min

complete protein 18.2g
saturated fats 11.5g
uncompleted legume protein 21.7g

Fennel Asparagus Green Lentil Dish

individual portion
small green Lentils seem to absorb more water and may not keep their shape as well as Puy Lentils but baking helps to dry them

70g Small Green Lentils, cooked 20min
40g roasted chopped Hazelnuts
25ml Sunflower Oil
300g Fennel without stem, sliced medium thin, fronds set aside, steamed 10min
250g Asparagus, halved (stringy bits easier to blend if sliced before cooking probably) steamed 10min
30g Mature Cheddar Cheese (n.6) finely grated
1 Albumen
1/2 teaspoon fennel seed
squeeze of lemon juice

Pre-heated oven to 180°C

LENTILS (12min)
Stirred 5ml Sunflower Oil into the Hazelnuts
Mixed in the Lentils
Right before cooking spread the Lentils on 21x16x6cm thick oven dish fully lined with baking paper
Baked 12min

ASPARAGUS (10min)
In large frypan fried the Asparagus in 10ml Sunflower Oil for 10min
After cooking squeezed over some lemon joice

FENNEL (10min)
In small frypan fried the Fennel, fennel seed and fronds in 10ml Sunflower Oil for 10min
At the end of cooking placed the Cheese on top to melt a few minutes

LENTIL DISH (15min)
Poured the Asparagus into a jug with the Albumen and blended well with hand blender
Spread this puree evenly on the Lentils
Covered with the Fennel and Cheese
Baked 15min

complete protein 18.6g
saturated fats 11g
uncompleted legume protein 9.2g

Borlotti Bean Cavolo Onion and Creamy Albumen

individual portion

195g tinned Borlotti Beans
40g roasted Pine Nuts
240g Cavolo Nero, thinly sliced and steamed 10min
330g Onion, thinly sliced
70g Philadelphia Cheese
1 Albumen
2 cloves garlic finely chopped

Preheated oven to 190°C

BORLOTTI BEANS (20min)
Stirred 5ml Sunflower Oil into the Pine Nuts before adding the Beans
Right before cooking spread the Beans on 21x16x6cm thick oven dish fully lined with baking paper
Baked 20min

CAVOLO (15min)
In large frypan fried the Cavolo in 10ml Sunflower Oil for 15min
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Cavolo

ONIONS (15min)
In small frypan fried the Onions in 10ml Sunflower Oil for 15min

ASSEMBLY (15min)
Blended with hand blender the Albumen and Cheese until frothy
Stirred the Onions well into the pan with the Cavolo
Added the Borlotti Beans
Put back the baking paper in the oven dish
Spread the Albumen mixture on the baking paper
Transferred contents of pan to oven dish and flattened
Baked 15min

complete protein 16g
saturated fats 10.4g
uncompleted legume protein 7.7g

Tomato Fennel Green Lentil Dish

heavy individual portion

70g Green/Puy Lentils cooked 20min
360g Fennel sliced medium thin, fronds set aside, steamed 15min
40g toasted flaked Almonds
30g Doux de Montagne
1 Albumen
440g Baby Tomatoes, halved
14g coriander roughly chopped

Pre-heated oven to 180°C

FENNEL (15min)
In small frypan fried the Fennel in 15ml Sunflower Oil for 15min
10min before the end added the fronds

LENTILS (12min)
Stirred 5ml Sunflower Oil into the Almonds
Mixed in the Lentils
Right before cooking spread the Lentils on 21x16x6cm thick oven dish fully lined with baking paper
Baked 12min

TOMATOES (10min)
In large frypan fried the Tomatoes in 10ml Sunflower Oil for 10min
At the end of cooking placed the Cheese on top and left to melt

LENTIL DISH (15min)
Blended the Albumen with the coriander with hand blender until fairly well chopped
Stirred the Tomatoes and the Cheese together a little
Spread the Fennel evenly on the Lentils
Spread the coriander mixture evenly over the Fennel
Covered with the Tomatoes
Baked 15min

complete protein 20g
saturated fats 10.3g
uncompleted legume protein 6.8g

Chicory Fennel Borlotti Bean Dish

individual portion
this can be a good way of preparing Chicory that is particularly bitter

400g White Chicory, quartered, some core sliced away and steamed for 15min
195g tinned Borlotti Beans
30g Table Cheese, finely grated
40g roasted chopped Hazelnuts
30ml Sunflower Oil
1 Albumen
360g Fennel, thinly sliced
12.5g basil, stems removed, leaves roughly sliced
1 teaspoon mixed herbs

Pre-heated oven to 190°C

FENNEL (12min)
In small frypan fried the Fennel in 15ml Sunflower Oil for 12min

BEANS (10min)
Lined 21x16x6cm thick oven dish with baking paper, used what was left in the spoon and some of the Oil in the pan to grease the paper a little
Right before cooking spread the Borlotti Beans evenly on the paper
Covered with the Cheese
Baked 10min

CHICORY (10min)
Placed the Chicory in large frypan with 15ml Sunflower Oil and fried 10min
In the last minute added the mixed herbs and Hazelnuts

BEAN DISH (15min)
Blended the Albumen and basil with a hand blender
Spread the Fennel on the Borlotti Beans
Evenly poured out the Albumen mixture over the Fennel
Placed the Chicory evenly over the Fennel, keeping the Hazelnuts under the Chicory if possible and flattened
Baked 15min

complete protein 20.6g
saturated fats 11.4g
uncompleted legume protein 7.5g

Green Bean, Onion, Bean Dish

individual portion

187.5g tinned Butter Beans
40g toasted flaked Almonds
30ml Sunflower Oil
320g Green Beans, sliced in three, steamed 10min
70g Philadelphia Light
1 Albumen
160g Onions, thinly sliced
2 cloves garlic, finely chopped

Pre-heated oven to 190°C

BEANS (12min)
Mixed the Beans and Almonds together
Stirred in 5ml Sunflower Oil
Right before cooking spread the Beans in 21x16x6cm thick oven dish fully lined with baking paper
Baked 12min

GREEN BEANS (12min)
In large 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 Green Beans

ONIONS (12min)
In small frypan fried the Onions in 10ml Sunflower Oil for 12min

BEAN DISH (15min)
Stirred the Onions into the Green Beans
Poured the Butter Beans and Almonds into the pan with the Green Beans and stirred everything together
In a jug blended the Albumen and Cheese with hand blender
Filled the lined oven dish with the Bean mixture
Nestled in the creamy Albumen with most Beans not covered on top
Baked 15min

complete protein 18.4g
saturated fats 10.5g
uncompleted legume protein 9g

Pak Choi Carrot Lentil Filo Bake

individual portion

70g Puy Lentils cooked 20min
1 Albumen
2 sheets Filo Pastry
40g smooth Peanut Butter
20ml Sunflower Oil
30g Table Cheese finely grated
280g Carrots sliced medium thin
270g Pak Choi stems squared, leaves halved

Pre-heated oven to 180°C

FILO LENTIL (15min)
Stirred the Lentils into the Albumen
Right before cooking placed the Filo Sheets, folded to just larger than this, on 21x16x6cm thick oven dish fully lined with baking paper
Spread the Lentils on the Filo Sheets, keeping a slightly raised border
Baked 15min

CARROTS (15min)
In small frypan fried the Carrots in 10ml Sunflower Oil for 15min
In the final minute transferred to a jug to blend with hand blender
Returned to the hot pan and stirred in the Peanut Butter in the residual heat

PAK CHOI (10min)
In large frypan fried the Pak Choi stems in 10ml Sunflower Oil for 10min
3min before the end added the leaves

FILO BAKE (15min)
Spread the Carrot mixture evenly on the Lentils
Placed the Pak Choi on the Carrots
Covered with the Cheese
Baked 15min

complete protein 18.2g
saturated fats 11.9g
uncompleted legume protein 23.4g