One of the questions I get asked most often is, “So, what do you eat for breakfast on the Mediterranean diet besides yogurt and fruit?” It’s a great question because it’s so easy to fall into a breakfast rut, no matter how you eat! For years, I searched for a savory, satisfying meal that would keep me energized all morning without being heavy. That search ended the day I perfected this recipe.
This Lemon Herb Fava Beans is everything I love about Mediterranean eating rolled into one simple dish. It’s bright, packed with fresh herbs, and built on humble, healthy ingredients. It is, without a doubt, my favorite savory Mediterranean breakfast recipe, and it’s the perfect answer to breakfast boredom.
Find Your New Favorite Savory Morning Meal
This dish is my modern take on the classic Egyptian Ful Medames recipe, a breakfast staple that has nourished people for centuries. Instead of a heavy, stewed dish, my version is light, zesty, and comes together in a flash. It’s creamy, hearty, and tastes like sunshine in a bowl.
This is the meal that proves eating well doesn’t mean deprivation. It’s about finding joy and incredible flavor in simple, wholesome foods.
Fuel Your Day the Mediterranean Way in Under 30 Minutes
So, why does this recipe work so perfectly for a healthy lifestyle? It solves all the common breakfast challenges while tasting absolutely amazing.
- Get Lasting, Plant-Powered Energy. Are fava beans good for a heart healthy diet? Absolutely! They are packed with fiber and protein, which means you’ll feel full and satisfied all morning long, without any mid-morning energy crashes.
- Enjoy a Delicious Meal in Minutes. This is a true 30-minute Mediterranean diet meal. From chopping the onion to drizzling the olive oil, you’re less than half an hour away from a fantastic breakfast, making it perfect for busy mornings.
- Feel Good About What You’re Eating. Is Ful Medames healthy? This version certainly is. It’s loaded with heart-healthy fats from tahini and olive oil and is naturally vegan and gluten-free. It’s pure, delicious fuel.
Unlock the Brightest Flavors with These Simple Tips
The magic of this dish is in the details. These little steps are what take it from good to absolutely unforgettable.
- Awaken Your Spices First. Don’t skip the step of toasting the whole cumin seeds. Just 60 seconds in a dry pan unlocks their nutty, aromatic oils and creates an incredible depth of flavor that ground cumin just can’t match.
- Finish with the Best Olive Oil. The final drizzle of extra virgin olive oil isn’t just for looks! A good, robust olive oil adds a peppery, fruity finish that ties all the flavors together. Use the good stuff here.
- Create the Perfect Texture. Mashing just some of the beans is the secret to getting that perfect consistency. You create a creamy, luscious base while still having whole beans for a satisfying, hearty texture in every bite.
Here’s everything you need to make this vibrant, satisfying breakfast.
Lemon Herb Fava Beans
Equipment
- Medium saucepan
- Mortar and pestle (or a small spice grinder)
- Potato masher or fork
- Colander
Ingredients
- 3 15-ounce cans no-salt-added fava beans, rinsed and drained
- 2 teaspoons whole cumin seeds
- 4 large cloves garlic peeled
- 1/4 cup finely chopped yellow onion
- 1 medium Roma tomato finely diced
- 4 tablespoons high-quality tahini
- 4 tablespoons freshly squeezed lemon juice about 2 lemons
- 1/2 cup finely chopped fresh flat-leaf parsley plus more for garnish
- 1/4 teaspoon ground black pepper
- Pinch red pepper flakes optional
- 1/4 teaspoon sea salt
- 3 tablespoons robust extra-virgin olive oil for finishing
- Up to 1/2 cup warm water or low-sodium vegetable broth as needed
Instructions
- Place a dry, medium saucepan over medium heat. Add cumin seeds and toast 60–90 seconds, swirling, until very fragrant. Transfer to a mortar; add garlic and crush to a coarse paste (or grind seeds and mince garlic).
- Return the saucepan to medium heat. Add the onion and the garlic–cumin paste. Sauté 2–3 minutes, stirring; if it sticks, deglaze with 1 tablespoon water.
- Add the rinsed fava beans and diced tomato. Stir and cook 5 minutes to heat through.
- Reduce heat to low. Mash about one-third of the beans in the pot to create a creamy base, leaving the rest whole.
- Off heat, stir in tahini, lemon juice, parsley, black pepper, and red pepper flakes (if using). If too thick, stir in warm water/broth 1–2 tablespoons at a time until creamy and spoonable. Season with the sea salt and adjust lemon or salt to taste.
- Divide among six bowls. Make a small well, drizzle about 1/2 tablespoon olive oil per serving, garnish with parsley, and serve immediately.
Notes
- Bean Choice: Using no-salt-added canned beans is crucial for this recipe's health profile. If you can only find regular canned beans, rinse them for an extra 30 seconds to wash away as much sodium as possible.
- Serving Suggestions: This dish is traditionally served for breakfast with warm whole-wheat pita bread for dipping. It also pairs wonderfully with sliced cucumbers, tomatoes, and a side of olives for a complete Mediterranean meal.
- Texture Customization: For a completely smooth, hummus-like texture, you can transfer the cooked mixture to a food processor before the final infusion stage. For a chunkier stew, mash fewer beans.
Nutrition Information
Per serving- Calories: 267 kcal
- Total Fat: 13.5 g
- Saturated Fat: 1.8 g
- Cholesterol: 0 mg
- Sodium: 133 mg
- Total Carbohydrates: 28.6 g
- Dietary Fiber: 11.2 g
- Total Sugars: 3.1 g (0 g Added Sugar)
- Protein: 12.1 g
Concluding Thoughts
See? Solving the breakfast dilemma is easier and more delicious than you think. This dish is proof that you can start your day with something that is incredibly good for you and also happens to be a joy to eat. It’s the perfect example of a vibrant Mediterranean breakfast recipe that will make you look forward to your mornings again.
What’s your favorite Mediterranean ingredient to cook with? Let me know your own tips in the comments below!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
