Bean
Fava Bean Breakfast Bowl
- Prep time 5 minutes
- Cook time 15 minutes
- Serves 2
Author Notes
Fava beans are incredibly nutritious and an excellent source of soluble fiber, protein, folate, manganese, copper and several other micronutrients. They are loaded with magnesium and potassium that help relax blood vessels and decrease high blood pressure and have been shown to boost antioxidant activity.
Best known as Egypt’s national dish Fava beans have been around for millennia and stashes of dried fava beans were found in pharaonic tombs. It is a hearty vegetarian stew of fava beans stirred with olive oil, lemon juice, cumin and garlic, usually eaten for breakfast.
This recipe turns a can of buttery baked Fava beans into a weekend power breakfast bowl complete with eggs and creamy tahini sauce.
What a way to start the day! —Derek Farwagi
Ingredients
- For the fava beans
-
1
medium sized yellow onion, finely chopped
-
3
cloves of garlic, sliced
-
1/2 cup
cup finely chopped tomatoes with skin and seeds
-
1
can plain ful medames (Ideally California Garden brand which is more buttery and is available in most Middle Eastern grocery stores or from Amazon).
-
1/2
can water
-
1 teaspoon
ground cumin
-
salt to taste
-
A handful of coarsely chopped Italian flat parsley or cilantro leaves for garnish.
-
2 tablespoons
olive oil and some extra to drizzle before serving
- For the tahini sauce (optional)
-
1
crushed garlic clove
-
2 tablespoons
tahini paste
-
The juice of one small lemon (more to taste)
-
2-3 tablespoons
tablespoons water
-
salt to taste
Directions
- For the fava beans
- Heat olive oil in a large, deep skillet or straight-sided sauté pan over medium to high heat until shimmering. (about 3 minutes)
- Add chopped onions, stirring frequently until they start to caramelize. (About 5 minutes)
- Reduce heat to medium, then add the garlic and cook for a minute to flavor the oil.
- Add half a cup of finely chopped tomatoes and cook for 5 minutes till they have softened.
- Drain liquid from canned ful and add to onions and tomatoes mixture. Add half a cup of water and cook on a medium heat for 5 minutes until beans are soft.
- Mash some of the beans and stir so you have a thick sauce.
- Add a teaspoon of ground cumin, salt to taste, plate and garnish with freshly chopped parsley or coriander and a drizzle of olive oil.
- For the tahini sauce (optional)
- In a small bowl mix 2 tablespoons of tahini paste with the lemon juice. It will start to thicken.
- Gradually add the water till you have the consistency of honey.
- Add the crushed garlic and salt to taste.
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