Ful Medames (Egyptian Fava Bean Breakfast)

• 2 cans (15 oz each) canned fava beans (drained, keeping 1/2 cup of the liquid)
• 3 tbsp olive oil (divided)
• 3 cloves, minced garlic
• 1 1/2 tsp ground cumin
• 1/2 tsp red pepper flakes
• 1/4 tsp sea salt (canned beans are already salted; add more to taste)
• 2 tbsp tahini
• 1 lemon (juiced)
• 2, diced Roma tomatoes
• 1/4, finely diced red onion
• 1/4 cup, chopped fresh parsley

Instructions

1. Warm 2 tablespoons of the olive oil in a medium saucepan over medium heat.
2. Add the garlic, cumin, and red pepper flakes and stir for 30 seconds, until fragrant.
3. Tip in the beans with the reserved liquid and the salt, and simmer gently for 6 to 8 minutes.
4. Mash about half the beans against the side of the pan with a fork or potato masher, leaving the rest whole.
5. Take the pan off the heat and stir in the tahini and the lemon juice, adding a splash of water if it is thicker than a loose stew.
6. Taste and add more salt or lemon as needed.
7. Spoon into shallow bowls and top with the tomatoes, onion, and parsley.
8. Drizzle with the remaining tablespoon of olive oil and serve hot.

Tips

• Warm pita or flatbread is the traditional scoop, though it is not gluten-free. Slices of a hard-boiled egg on top add protein.
• Dried fava beans work too: soak overnight, then simmer for 1 1/2 to 2 hours until very tender, and use the cooking water in place of the can liquid.
• The lemon matters for more than flavor, since vitamin C helps your body absorb the plant iron in the beans.
• Fava beans are unsafe for people with G6PD deficiency (favism). If you are not sure, swap in canned butter beans or chickpeas.

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