Middle Eastern · Lunch
Crushed Fava Bean Dip (High-Protein)
Warm crushed fava beans and lentils mashed with tahini, garlic, cumin and lemon juice, folded through with Greek yogurt and topped with a boiled egg for extra protein. Finished with olive oil, sumac, parsley and toasted pine nuts, served with warm pita for scooping.
$4
12 minsPrep
10 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
618Calories
52gProtein
32.5gFat
48gCarbs
6.8gSugar
19gFiber
659mgSodium
220mgChol
7.1gSat Fat
1186mgPotassium
262mgCalcium
8.2mgIron
0.8mcgVitamin B12
15mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Mince the garlic, halve the boiled egg, chop the parsley and toast the pine nuts in a dry small skillet over medium heat for 2 minutes until golden and fragrant.
2
Simmer
Warm the cooked fava beans and lentils with 2 tablespoons water in a small saucepan over medium heat for 4 minutes, stirring occasionally, until soft and heated through.
3
Mash
Tip the warm beans and lentils into a bowl and mash with a fork until mostly smooth with some texture remaining, leaving a few legumes partly whole.
4
Build
Stir the tahini, minced garlic, lemon juice, cumin and a pinch of salt into the mashed legumes until evenly combined and the mixture loosens to a thick, spreadable consistency.
5
Fold
Fold half the Greek yogurt through the bean mixture, keeping a swirl of yogurt visible rather than mixing completely to prevent the dip from turning gluey.
6
Plate
Spread the dip onto a plate, dollop remaining yogurt on top, nestle the egg halves into the dip, drizzle with olive oil and scatter with sumac, parsley and pine nuts. Serve with the warmed pita.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cooked fava beans
- 5.6 oz160g cooked lentils
- 4 tbsp60g tahini
- 4 cloves4 cloves garlic
- 4 tbsp60ml lemon juice
- 1 tsp1 tsp ground cumin
- 22 large eggs, boiled
- 2/3 cup160g full-fat Greek yogurt
- 2 tbsp30ml olive oil
- 1/2 tsp1/2 tsp sumac, plus extra for garnish
- 4 tbsp4 tbsp parsley
- 2 tbsp16g pine nuts
- 22 small pita
