Foul with Tahini

Foul with Tahini is a beloved Lebanese breakfast dish made from fava beans, rich in flavor and nutrients. This dish is creamy, hearty, and perfect for starting your day off right with a high-protein boost.

Ingredients

• Dried fava beans - 200 grams
• Tahini - 60 grams
• Garlic - 2 cloves, minced
• Lemon juice - 30 ml
• Olive oil - 30 ml
• Cumin - 1 teaspoon
• Salt - 1 teaspoon (adjust to taste)
• Black pepper - 1/2 teaspoon
• Chopped fresh parsley - 2 tablespoons
• Chopped tomatoes - 1 medium
• Chopped cucumber - 1 small
• Pita bread - 2 pieces (optional for serving)

Steps

1. Soak the dried fava beans in water overnight to soften them.
2. Drain and rinse the soaked fava beans, then place them in a pot with enough water to cover them by about 5 cm.
3. Bring the water to a boil, then reduce the heat to a simmer. Cook the fava beans for about 40-45 minutes or until they are tender.
4. Once cooked, drain the beans and return them to the pot. Add the minced garlic, tahini, lemon juice, olive oil, cumin, salt, and black pepper. Mash the mixture with a fork or potato masher until mostly smooth, but with some texture left.
5. Taste and adjust seasoning if necessary. If the mixture is too thick, add a little water to reach your desired consistency.
6. Serve the foul warm, garnished with chopped parsley, chopped tomatoes, and cucumber on the side. Drizzle with additional olive oil if desired, and offer pita bread for dipping.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health.

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