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Greatest plates · Breakfast
Egyptian Ful Medames
A hearty Cairo-style breakfast of slow-simmered fava beans crushed with olive oil, lemon and garlic, finished with tahini for a rich, protein-packed start to the day. Eat it warm with flatbread and fresh veg.
Serves 4Prep 15 minCook 90 minBreakfastfava beans
Containssesame
Protein 19%Carbs 38%Fat 43%
About 483 kcal a serve — 23 g protein, 46 g carbs, 23 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Soak the beans
prepThe night before, put the dried fava beans in a large bowl, cover with plenty of cold water and leave to soak overnight. Drain well before cooking.
In the bowlOvernight soak →
8+ hours
Simmer the fava beans
cookPut the drained beans in a large saucepan with the water and bicarbonate of soda. Bring to the boil, then reduce to a gentle simmer, partly cover and cook for 1.5 hours, topping up with hot water if needed, until the beans are very soft and creamy inside.
In the panSimmer →
90 min, low
Make the dressing
prepWhile the beans cook, whisk together the grated garlic, ground cumin, olive oil, tahini, lemon juice and salt in a bowl. Add a splash of warm water to loosen it into a pourable sauce.
In the bowlDressing →
whisk smooth
Crush and season
cookDrain most of the cooking liquid from the beans, leaving a little to keep them moist. Roughly mash about half the beans with a fork or potato masher, leaving the rest whole for texture. Stir the dressing through and warm gently for 2–3 minutes, adjusting salt and lemon to taste.
Serve
serveSpoon the warm ful into bowls. Top with diced tomato, chopped parsley, sliced chilli if using, and a generous drizzle of extra olive oil. Serve with warm flatbread.
On the plateFinish →
serve warm
Cook's noteSoak the beans the night before — this is essential. Canned ful medames can be used to save time (use 2 x 400 g cans, drained); simmer 15 minutes with the dressing, though protein per serve will be a little lower.
Estimated per serve
483 kcal · 23 g protein · 46 g carbs · 23 g fatestimates, within ~10%
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