[Sometimes, you just want to eat something now. I’ve decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly or else is so easy to make that no recipe is required. Here’s today’s “Flash in the Pan.” (For other FitP recipes, see “Categories” at right).]
While reading other blogs lately, I’ve noticed an increase in the number of savory breakfast recipes. Having been on the ACD as long as I have (longer than some Hollywood marriages, longer than Edge of Darkness was in movie theaters, longer than a piece of Stride gum’s flavor, longer than the beards on those ZZ Top guys), I’ve been enjoying savory breakfasts for some time. But it does feel great to know that so many of you are willing to give them a try, too!
When I saw this recipe for Egyptian fava beans, I knew I had to try it. It’s a variation on Ethiopian ful, about which I’d read many years ago–and have wanted to sample since. In fact, I’ve wanted to try fava beans in general for ages, but have been deterred (now, don’t laugh) because they still hold such negative connotations since I saw the original Silence of the Lambs. I just couldn’t bring myself to attempt something that was so relished by Hannibal Lecter.
Get over it, I told myself. These are friendly fava beans. And no liver in sight.
And so, I cooked up the dish. I mean, the recipe seemed so good and so easy, I jumped right in–fava beans be damned! (If only all phobias could be overcome so easily.). This dish is made with dried favas (versus the Martian-green fresh ones, which are obviously not in season about now). I must admit that I cut corners and used canned favas–I knew they had to be well-cooked, and didn’t want to risk messing up my first attempt. Next time, I’ll buy the dried beans and soak ’em first.
While not quite as spicy as ful, this dish is certainly rich with flavor. The favas are a bit more starchy than your average legume, which made them even more breakfast-like in my mind; though, of course, you could eat this at any meal. At the same time, they’re packed with nutrition: one cup of cooked favas provides a whopping 13 grams of protein, 9 grams of fiber, almost no fat, and 14% of your daily iron. Their flavor is a bit unusual, slightly sour–almost fermented–yet creamy, satisfying and addictive all at the same time. And considering I ate almost the entire plate in one sitting, I’d say they grew on me pretty quickly.
I had mine with Meghan’s version of “instant injera“–a quick and delicious, high-protein, flatbread. Overall, a delicious, savory breakfast–one that won’t leave you craving dessert!
I’m thrilled that I can finally submit this as an entry in River‘s E.A.T. World event–check out all of River’s amazing international dishes (and why not submit one of your own?)!
Side note: this is my last post before the HH and I head out on holiday for a week–to Florida! I was determined to spend at least some time in a warmer climate during my vacation from the college this year, and since my dad is there at the moment, it seemed a perfect destination. Thanks to everyone on twitter who recommended restaurants for this fast-food challenged gal. 😉
Not sure whether or not I’ll be able to update from the road, so I’ll leave you with this nourishing breakfast (or lunch, or dinner) until I return.
See you all in about a week!
xo Ricki
Egyptian Fava Beans (ACD-friendly: Phase I or later)
adapted from Vegetarian Bible: Fresh from the Garden
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.
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Last Year at this Time: Of Pods and Poetry: Arame and Edamame Salad (and some gratis Haiku thrown in for good measure)
Two Years Ago: Juicy Cuisine and Crunchy Granola (sugar-free granola recipe at bottom).
© 2010 Ricki Heller
Hi! I'm Ricki, cookbook author, professional recipe developer, holistic nutritionist and anti-candida crusader. Let me show you how easy it is to eat plant-based, sugar-free, gluten free food that tastes great! 
I have yet to try fava beans too, and I don’t even have the excuse of having negative associations to them, it simply didn’t happen. But this FitP sounds like the thing to get me to lose my fava beans virginity!
Have a safe trip, and enjoyable holidays!
This looks delicious – I’ve only tried fava beans once, and I don’t think I prepared them properly (they were fresh) – I’ll have to try canned ones. Fool proof, right? Have fun in Florida! 🙂
I totally do not understand how to use Twitter AT ALL I just tried to find out where in Florida you were going. I live in Miami so j/w
Oh, my goodness, that looks amazing!
Have a safe and wonderful trip to Florida!
WOW! This looks like the perfect hearty breakfast. Those pictures are mouthwatering, Ricki, as always!
I LOVE fava beans!! My fiance makes this amazing Lebanese dish with them: fava beans, zucchini, carrots, green olives, onions, garlic, cumin, mint, salt, lemon juice, chili. Magnificent!
Yum this looks delicious!
Have a great vacation! That dish looks amazing!
Ooh, I love foul! I knew a family of Jordanians and they made foul all the time. I can’t wait to try this Egyptian version.
Have fun in Florida!
Not sure where you’ll be in Florida, but it has been cold for the past two weeks (I’m in Orlando). I know ‘cold’ is a realitve term considering you are coming from Canada, but lows in the mid-30’s and highs in the upper 50’s/low 60’s is brutal for us Floridians and colder than most people expect when they come for a visit. It is supposed to get a little warmer next week, so hopefully it will be sunshiny and warm for your visit.
Please do post more savory breakfasts! I really need to transition to this a bit more, especially since my husband needs to cut out the sugar and is apparently quite allergic to eggs. Go figure.
Anywho, I am curious, you link to Meghan’s bread which is very cool as I hadn’t seen it. But could you tell me what fenugreek is like? I had never heard of it before blogging – but over the years it keeps appearing. I can’t seem to find it in my local stores and would love to know what to sub it with in a pinch. Thanks Ricki!
ooh, i’ve been wanting to make some ethiopian food myself, must add this to the list 🙂
have a fabulous time in florida!!
Yum–I *love* fava beans and have always adored ful! I will have to give this a try for sure. Can’t promise it will be for breakfast, but def gonna make it soon, lol!
Have fun in FL! What part of FL are you going to? My grandparents live there and are complaining that it is “cold”, but I am sure to us it would be warm!
Courtney
enjoy your holiday in florida, Ricki! wahooooo! i hope it’s filled with fun, sunshine, yummy eats, and lots of relaxing!
fava beans sound really good – i like your description of ’em. i’ve never had them before, and i too have the association with Silence of the Lambs. ah ha ha! i’m gonna have to get some fava beans, and i want to try that quick injera too. i made some injera sometime last year, but the whole process took 2-3 days. it was delicious, but a faster recipe is most excellen!
Fava beans must be going around – I’ve been eyeing some packaged ready-to-eat ones for a similar dish. Fava beans taste so good but are hard to find. I’m getting those beans.
Have a great time in Florida, Ricki. My sister-in-law says it’s been kind of cold down there (but what does she know about cold?) so I hope it warms up before you get there, or at least FEELS warm to you. 🙂 Hope you get to Hippocrates. Take photos if you do.
you talk as though it is a strange thing to have a savoury breakfast – I grew up with peanut butter or promite on toast for breakfast and have always appreciated a savoury one – to just have sweet food for breakfast feels indulgent – though occasionally I have some leftover chocolate cake! Glad you are enjoying your savoury breakfasts – have never quite understood fava beans but I want to try those injera – hope you enjoy your holiday and get some warmth
Oh yum, I wish fava beans weren’t so hard to come by here in Germany! That looks fantastic.
I just found your blog, it is lovely, and very informative!!!
I love it!!!!! Brilliant! Your breakfast looks delicious!!!
I am all over the savoury bean breakfast!
Oh YAY!!! Welcome to E.A.T World, please fasten your seatbelt! 😀
Your savory breakfast looks amazing! I don’t think I’ve ever had fava beans… or liver… or a nice chianti! 😛
I hope you’re having a fabulous time in Florida! Enjoy the warmth for me, will you? I’m freakin’ freezing today!! *jealous*
Wow, that looks like it would be perfect for brunch! I love injera and somehow hadn’t considered eating it for breakfast, but that is about to change.
This looks amazing, as always! I would love to eat a savoury breakfast everyday but they’re a lot more time consuming than cereal. 😉 Hope you had an awesome trip!
This looks pretty amazing..I can’t wait for winter just to try it out!
Thanks so much, Wally! It’s still one of my favorites. 🙂