Baked Foul

Baked Foul is a delightful Lebanese breakfast dish featuring fava beans baked with aromatic spices and fresh ingredients. This gluten-free dish is hearty, nutritious, and perfect for starting your day with a burst of flavor.

Ingredients

• cooked fava beans - 400 grams
• garlic - 2 cloves, minced
• olive oil - 2 tablespoons
• ground cumin - 1 teaspoon
• ground coriander - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• lemon juice - 1 tablespoon
• fresh parsley - 2 tablespoons, chopped
• cherry tomatoes - 100 grams, halved
• red onion - 1/4, thinly sliced
• sumac - 1/2 teaspoon
• crushed red pepper flakes - to taste

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large mixing bowl, combine the cooked fava beans, minced garlic, olive oil, ground cumin, ground coriander, salt, and black pepper. Mix well until the beans are evenly coated.
3. Transfer the mixture to a baking dish and spread it evenly.
4. Bake in the preheated oven for 15-20 minutes, until heated through and slightly crispy on top.
5. Remove from the oven and drizzle with lemon juice.
6. Top with chopped parsley, halved cherry tomatoes, and sliced red onion.
7. Sprinkle sumac and crushed red pepper flakes on top to taste.
8. Serve warm with gluten-free pita bread or as is.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 42 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in protein and fiber, promoting digestive health.
• Packed with antioxidants and anti-inflammatory properties from spices and fresh vegetables.

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