621 calories, 23 grams sugar, 28 grams fat, 76 grams carbohydrates, 22 grams protein
Fava beans are a staple in the typical Egyptian diet, and this breakfast of champions exploits their rich flavor and starchy texture. The beans are not only scrumptious as part of a satisfying breakfast, they’re also packed with nutritional value in the form of protein, fiber, and iron!
1 1/4 c. dried fava beans, rinsed and soaked in cold water for at least 12 hours with 1 tbsp. baking soda (or just use canned, rinsed beans)
2 tbsp. extra-virgin olive oil, preferably organic
1 large onion, finely chopped
1 large garlic clove, minced
1 large tomato, finely chopped
1/2 tsp. fine sea salt, or to taste
Pepper, to taste
1 small jalapeno pepper, sliced (remove seeds for less heat)
Freshly squeezed lemon juice, to taste
Drain the beans and rinse well; place in a pot and cover with fresh water. Bring to boil, then lower heat and simmer until extremely soft. At this point, you should peel the waxy skin off each bean if you like (not essential, but much better as the skins are quite chewy). Simply squeeze one tip of each bean until the bean pops out of the skin. Heat the olive oil in a large skillet over medium heat and add the onion; cook for about 5 minutes, until it begins to soften. Add the garlic and cook, stirring frequently, until onion is soft and just beginning to brown. Add about half the beans to the skillet and mash with a wooden spoon or spatula to create a bean-onion mush. Add the remaining (whole) beans, tomato, and heat through. Season to taste with salt and pepper, and toss the jalapeno slices over all just before serving. To serve, sprinkle the beans with fresh lemon juice and drizzle with extra olive oil, if desired. Best served with flatbread.
Makes 2 large servings.
Recipe provided by Diet, Dessert and Dogs