Colour Me Orange Soup and Bread

listed in the sequence it was prepared

500g Ciabatta Bread Mix eg Wrights
15ml Sunflower Oil
Semolina for dusting

70g Red Lentils
40g crunchy Peanut Butter
120g Carrots, sliced in small wedges
200g Onion roughly sliced thin
200g Fennel roughly sliced thin
2 Bay leaves
30ml Sunflower Oil
300g Carrots, sliced in small wedges
ginger, size of Brazil nut, sliced in matchsticks
about 1/2 tsp orange peel (previously sliced thinly in thin slivers and boiled 15min, then frozen) thawed
pinch pepper(gr)
large pinch nutmeg(gr)
1/4 tsp ground cinnamon

Boiled the Lentils 10 min

Prepared Bread according to pack instructions except -using 15ml Sunflower Oil,- Semolina and -different shape
Placed Mix in bowl with about 250ml warm water
kneaded 5min
added 15ml Sunflower Oil
kneaded 1min

Placed on floured surface ( I like using Semolina which is slightly coarser) and pressed out to about 30x15cm shape
rested at least 10min

In large pan with 15ml Sunflower Oil, started frying the Soup Base: 120g Carrot, 200g Onion, 200g Fennel as they were being prepared, continued cooking 50min in total. Frying for the first 15min then adding 300ml hot water to simmer for the remainder of the time, covered.

preheated oven to 180°C

warmed a place to put the bread (eg in microwave to 100°C)
Rolled the Bread dough into an even sausage shape
sliced into 10 Rolls
placed cut side up in a greased tin tray
dusted with Semolina
covered with cling film
and rested the dough 25-30min

Mixed the Lentils with the Peanut Butter
Made a small circle of the mixture in 20cm tin lined with parchment paper
baked 15min then set aside

Prepared the 300g Carrots
In medium large frypan with 15ml Sunflower Oil
fried the Carrots 10min
5min before the end added the ginger making sure it is well cooked
also added the ground spices
3min before the end added the orange peel
left on hob until required

After Lentils are removed from the oven increased oven temperature to 210°C

After the resting
Baked the Bread at 210°C for 20min
this makes the bread very crusty outside, halfway between a Ciabatta and a Grissino

Added the Lentil mixture to the Soup Base, removed the Bay leaves and pureed with a hand blender
then sieved the Soup in a bowl with a round ladle
Placed the Soup back in the pan
Added the Carrots and blended again but not pureed and not sieved

Served with 2 Bread Rolls

complete protein 11.6g
saturated fats 7.3g
uncompleted legume protein 15.4g

Plato, Tomato, Fennel, Lentil, Filo Bake

individual portion
the Fennel is very stringy when blended so perhaps better to chop it very small before frying and then mixing in the cheese

70g Puy Lentils, cooked 20min
40g roasted, chopped Hazelnuts
1 Albumen lightly whisked
2 sheets Filo pastry
30ml Sunflower Oil
300g Fennel sliced medium longways, stems across, fronds set aside
1tsp fennel seed
250g baby Tomatoes, halved
10g thyme, leaves only, removed the stems
1 very large garlic clove, finely chopped
30g Table Cheese, finely grated

Preheated oven to 180°C

FENNEL (17min)
In small frypan, fried the Fennel for 17min in 15ml Sunflower Oil
7min before the end added the fronds and fennel seed
After cooking put the Fennel in a jug and blended with hand blender
Stirred in the Cheese

PLATO FILO BAKE (15min and 15min)
Prepared Plato by mixing together the first three ingredients
Placed the Filo in 21x16x5cm oven dish lined with parchment paper
Spread the lentil mixture on top
Baked 15min timed to be ready when the other vegetables are

TOMATOES (7min)
In medium large frypan fried the Tomato in 7.5ml Sunflower Oil for 7min
4min before the end added 7.5ml Sunflower Oil to the pan and fried the garlic and thyme in this until the garlic takes on colour then stirred into the Tomatoes

After the initial baking
Spread the mashed Fennel over the Plato
and spread the Tomatoes over the Fennel
Baked another 15min at the same temperature

complete protein 24.2g
saturated fats 11.5g
could be 29.8/11.5 as there is 5.6g uncompleted legume protein

Beano Plato, Cavolo Nero and Carrots

individual portion
perhaps some orange peel and on an occasion orange marmalade could be added to the Plato

195g tinned Kidney Beans
40g toasted Pine Nuts
1 Albumen lightly whisked
pinch pepper
30ml Sunflower Oil
250g Cavolo Nero, thicker part of stem removed and cut into medium segments, leaves halved and sliced about the same length, then stems parboiled 7min and leaves 3min
seeds of 1/2 vanilla pod (I also added the empty pod to the cooking but I think this was not wise)
300g Carrots, sliced into short medium chunks
large slice of ginger roughly sliced into matchsticks
90g Philadelphia Light

Preheated the oven to 190°C

PLATO (20min)
Prepared Plato by mixing together the first four ingredients
Made a small circle of the Plato in 20cm tin lined with parchment paper
Baked 20min

CARROTS (20min)
In small frypan fried the Carrots in 10ml Sunflower Oil for 20min
8min before the end added 5ml Sunflower Oil to the pan and fried the ginger in this separately
4min before the end, with the ginger nicely cooked, added this and 6 or 7 pieces of the Carrots to a jug with the Philadelphia Light in it and 30ml hot water, and blended with hand blender till smooth
2min before the end added the Creamy mixture to the pan with the Carrots

CAVOLO NERO (15min)
In medium large frypan fried the Cavolo and the vanilla seeds in 15ml Sunflower Oil for 15min

complete protein 17.5g
saturated fats 11.9g
can easily be 26.1/11.9 as there is 8.6g uncompleted legume protein

Filo Plato Pie

individual portion

70g Puy Lentils cooked 20min
40g toasted flaked Almonds
1 Albumen lightly whisked
2 sheets Filo pastry
30ml Sunflower Oil
250g frozen whole leaf Spinach, thawed and squeezed
pinch pepper(gr)
1 clove garlic finely chopped
140g Onion medium thin sliced and chopped
250g baby Tomatoes, halved
1tsp mixed herbs
30g Table Cheese

Preheated oven to 180°C

FILO PLATO PIE (13 and 15min)
Prepared the Plato by mixing together the first three ingredients
Placed the Filo sheets, folded so they don’t rise up too far up the edges, in 21x16x6cm oven dish lined with parchment paper
Spread the Plato on this
Baked about 13min

ONION (13 min) TOMATO (8min)
In medium large frypan fried the Onion in about 7.5ml Sunflower Oil for about 13min
8min before the end added about 7.5ml Sunflower Oil to the pan and fried the Tomatoes in this
2min before the end stirred them together and added the mixed herbs

SPINACH (10min)
In small frypan fried the Spinach in about 7.5ml Sunflower Oil for 10min
Added another 2.5ml Sunflower Oil to the Spinach and some pepper
3min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Spinach

After the initial baking
Spread the Spinach on the Plato and the Tomatoes on the Spinach and the Cheese on top
Baked 15min

complete protein 26.6g
saturated fats 11.3g

Beano Plato with Tat Soi and Sweet Potato

individual portion

187.5g tinned Butter Beans
30g Cheddar Cheese
1 Albumen lightly whisked
about 12g thyme, stems removed, leaves chopped
1 clove garlic, finely chopped
pepper(gr)
30ml Sunflower Oil
300g Tat Soi, stems sliced medium across, leaves whole as mostly small to medium
lemon peel (previously thinly sliced, in slivers, parboiled 15min and frozen) thawed
40g toasted Pine Nuts
150g Sweet Potato halved longways

Preheated oven to 220°C
SWEET POTATO (70min)
Wrapped the Potato in foil loosely but closed
Baked for 47min at 220°C
lowered the oven temperature to 190° for the Plato
continued to bake for the remaining 23min

PLATO (5min and 20min)
In medium large frypan fried the garlic, thyme, and Beans seasoned with pepper in 15ml Sunflower Oil, in separate areas of the pan, until the garlic started to colour
for the last minute stirred everything together
left the Beans in the pan to absorb the flavours
After lowering the oven temperature
Prepared the Plato by mixing the Beans into the Albumen and also the Cheese
Made a small circle of the Plato in 20cm tim lined with parchment paper
Baked 20min at 190°C in the oven with the Sweet Potato

TAT SOI (15min)
In medium large frypan fried the Tat Soi stems in 15ml Sunflower Oil for 15min
8min before the end added the leaves on top
5min before the end added the lemon peel to the pan, gradually stirred in
3min before the end added the Pine Nuts to the Tat Soi

complete protein 18.6g
saturated fats 11.7g
5.3g uncompleted legume protein

Chickpea Soup and Nutty Bread

this is essentially the same two recipes as the chickpea soup on 6 January 2020 and the Nutty Bread on 11 December 2019 which I have copied here with minor alterations but in the order that they were prepared this day
recipe for Chickpea Soup in italics

500g Ciabatta Bread Mix
15ml Sunflower Oil
250ml warm water
200g Chestnut Puree eg Merchant Gourmet
a generous amount of nutmeg(gr) pepper(gr)and ground cinnamon but not too much
30ml Sunflower Oil
semolina for rolling and dusting

195g tinned Chickpeas
40g crunchy Peanut Butter
pinch pepper(gr)
120g Carrots sliced into small thin wedges
200g Fennel sliced very thinly
130g Onion sliced very thinly
2 Bay leaves
300g Courgettes, sliced quite thinly (I had 400g so used those but the 300g was better proportion to Carrot)
140g Carrots, sliced quite thinly
1 tsp mixed herbs
1/2 tsp tarragon
30ml Sunflower Oil

Following more or less instructions on pack
Mixed Bread in bowl with 250ml lukewarm water (knead 5min)
Added 15ml Sunflower Oil (knead 1min)
Placed on surface with semolina, pressed into about 15 x 30 cm shape
Rested 10min

SOUP BASE (about 65min)
Added 15ml Sunflower Oil to a large pan and added the 120g Carrot, 200g Fennel and 130g Onion to this as they were being prepared
Stirred and cooked for 20min then added 300ml hot water, the Bay leaves and covered with a lid
Continued to simmer while preparing and cooking the other ingredients (about 65min in total)

Preheated oven to 190°C for the Chickpeas

Placed the ground nutmeg and pepper into small frypan and dry roasted for just a minute to release aroma
Stirred in the cinnamon off the heat
Stirred in the 30ml Sunflower Oil and thoroughly mixed in the Chestnut Puree

Spread this Chestnut mixture on the Bread but kept it like a sausage in the centre
Rolled the Bread around this, into a long sausage shape and cut the Roll into 10 even sized pieces

Placed each, cut side up, on greased tray, dusted the Bread with Semolina
Rested in warm place covered with cling film (25 – 30 min)

BAKED CHICKPEAS (20min)
Mixed the Chickpeas with the Peanut Butter until sticking together, added pepper
Placed in 20cm tin lined with parchment paper loosely in a circle
Baked 20min

COURGETTES CARROTS (20min)
In medium large frypan with 15ml Sunflower Oil fried the Courgettes and Carrots separately for 20min
10min before the end added the mixed herbs and tarragon to the Courgettes

After taking out the Chickpeas increased the oven temperature to 210°C for the Bread
After the resting period baked the Bread 20min

At the end of cooking the Soup Base, added the baked Chickpeas to it and blended thoroughly with a hand blender
Put the sieve over a tall bowl, poured the Soup Base into the sieve and with a round ladle, like half a globe, pushed the Soup through the sieve until the solid stuff stayed stuck to the ladle

Placed the Sieved Soup back into the pan and added the fried Courgettes and Carrots
Blended again with hand blender but this time not so thoroughly

difficult to estimate nutritional values because of the sieving which could probably be dispensed with if the Peanut Butter were smooth,
this is with two Bread Rolls and discounting any loss through sieving:

complete protein 12.6g
saturated fats 8.4g
14g uncompleted legume protein

Butter Green Bean Bake

individual portion

187.5g tinned Butter Beans
40g crunchy Peanut Butter
small pinch of pepper(gr)
30ml Sunflower Oil
150g Green Beans, halved across, parboiled 300g for 10min, used half and froze half
large pinch of nutmeg(gr)
3 Albumen
235g Carrots, sliced medium thin
medium thick slice of ginger cut into thin slivers
30g Cheddar Cheese eg Extra Mature(6), grated fine

BUTTER BEANS (about 15-20min)
Preheated oven to 190°C
Mixed the Butter Beans well with the Peanut Butter and ground pepper, pressing them well together to blend
Placed this crumbly mixture loosely into rectangular oven dish (21x16x6cm) lined with parchment paper
Baked 15min and left in oven a few minutes longer while pureeing the Green Beans

CARROTS (15min) GREEN BEANS (10min)
In medium large frypan fried the Carrots for 15min in about 7.5ml Sunflower Oil
10min before the end added another 7.5ml Sunflower Oil and fried the Green Beans in this for the remaining 10min
5mim before the end added the last drop of Oil in the spoon to the pan and fried the ginger in this until crispy before stirring into the Carrots
Also added the nutmeg to the Green Beans

GREEN BEAN PUREE
In a jug blended the three Albumen and little by little so as not to cook the egg, added the Green Beans and blended with a hand blender until pureed

BAKE (20min)
Assembled the Bake by placing the Carrots on the Butter Bean layer, then the Green Bean puree then the Cheddar Cheese
Baked 20min still at 190°C

complete protein 22.6g
saturated fats 13.4g
26g uncompleted legume protein