Egyptian fava bean foule dish
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

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4 serving 
25 minutes (prep: 10 mins / cook: 15 mins)

3 (1846 ratings)
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Time required

25 mins

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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

  1. 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.
  2. 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.

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Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.