18 October 2010

No Meat Zone Recipes: Vegan Egyptian Fava Bean Breakfast


Egyptian Fava Bean Breakfast

  • 1-1/4 cups (300 ml) dried fava beans, rinsed and soaked in cold water for at least 12 hours with 1 Tbsp (15 ml) baking soda (or just use canned, rinsed beans, as I did)
  • 2 Tbsp (30 ml) extra virgin olive oil, preferably organic
  • 1 large onion, finely chopped
  • 1 large garlic clove, minced
  • 1 large tomato, finely chopped (seeded if you want to be fancy)
  • 1/2 tsp (2.5 ml) 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 (tutorial here). (I did this with the precooked, canned beans, and it worked perfectly.)

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 (I used the juice of 1/2 lemon) and drizzle with extra olive oil, if desired. Best served with flatbread. Makes 2 large servings.

View and submit recipes at the No Meat Zone.

Ricki Heller, PhD, RHN | @RickiHeller
Ricki is the author of Sweet Freedom: Desserts You'll Love without Wheat, Eggs, Dairy or Refined Sugar. Find Ricki posting delicious, healthy recipes on her blog, Diet, Dessert and Dogs.

Photo credit: Ricki Heller