FLAVOURS OF THE WORLD
Egyptian fava bean foule
This hearty breakfast is a traditional Egyptian dish that has been enjoyed for centuries with good reason – it’s delicious!
Vegetarian
4 serving
25 minutes (prep: 10 mins / cook: 15 mins)
Time required
25 mins
Carbohydrates
38 g/serving
Ingredients
- 4 hard-cooked eggs, sliced
- ¼ cup (60 mL) olive oil, divided
- 1 can fava beans, drained and rinsed
- 2 tomatoes, chopped and divided
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tsp (5 mL) each ground cumin and paprika
- ½ tsp (2.5 mL) ground coriander
- ½ tsp (2.5 mL) pepper
- 2 tbsp (30 mL) lemon juice
- 2 tbsp (30 mL) finely chopped fresh parsley
- 4 small pita breads, warmed
- 4 lemon wedges
- Calories 385
- Carbs 38 g
- Sugar 3 g
- Fibre 7 g
Directions
- Heat 2 tbsp (30 mL) oil in skillet set over medium heat; cook beans, 1 tomato, onion, garlic, cumin, paprika, coriander and pepper for 3 to 5 minutes or until onion is slightly softened. Stir in ½ cup (125 mL) water; cook for 8 to 10 minutes or until beans are tender. Stir in lemon juice; mash lightly.
- Divide beans among 4 plates. Top with parsley, remaining tomato and eggs; drizzle with remaining oil. Serve with pita and lemon wedges.
Per serving (1 portion)
- Calories 385
- Protein 15 g
- Total fat 20 g
- Saturated fat 3.5 g
- Cholesterol 193 mg
- Carbohydrates 38 g
- Fibre 7 g
- Sugars 3 g
- Added sugars 0 g
- Sodium 428 mg
- Potassium 324 mg
© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
