Middle Eastern · Breakfast
Fava Bean Mash with Fried Egg (Low-Calorie)
Warm fava bean mash seasoned with cumin, garlic and lemon, topped with a fried egg cooked in minimal olive oil. Served with fresh parsley and diced tomato, this reworks the classic ful medames into a lighter plate while keeping its earthy, tangy character intact.
$2
8 minsPrep
7 minsCook
15 minsTotal
EasyLevel
Nutrition per serving
310Calories
18.2gProtein
15.2gFat
24.1gCarbs
3.1gSugar
7.6gFiber
335mgSodium
1488mgChol
3.4gSat Fat
665mgPotassium
105mgCalcium
4.2mgIron
1.1mcgVitamin B12
14mgVitamin C
vegetarian
low-calorie
low-carb
high-fiber
low-calorie
Instructions
1
Prep
Drain the fava beans and mince the garlic clove; dice the tomato and chop the parsley.
2
Simmer
Warm the fava beans with the minced garlic and 2 tablespoons water over medium-low heat for 3 minutes, stirring, until softened.
3
Mash
Off the heat, mash the beans with a fork until mostly smooth, then stir in the lemon juice, cumin, half the olive oil, salt and pepper until combined.
4
Fry
Heat the remaining 3.5ml olive oil in a small nonstick skillet over medium heat. Crack in the egg and fry 2 to 3 minutes until the white is set and yolk edges turn opaque.
5
Plate
Spread the fava mash on a plate, slide the fried egg on top, scatter tomato and parsley over the dish.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 88 large eggs
- 260g260g cooked fava beans (canned or home-cooked, drained)
- 2 clove2 clove garlic
- 2 tsp2 tsp lemon juice
- 14ml14ml olive oil, divided
- 1/2 tsp1/2 tsp cumin
- 2 tbsp2 tbsp parsley
- 60g60g tomato
- pinch of salt
- pinch of black pepper
