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
- Mortar and pestle (or a small spice grinder)
- Potato masher or fork
Ingredients
- 3 15-ounce cans no-salt-added fava beans
- 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 from approx. 2 lemons
- 1/2 cup finely chopped fresh flat-leaf parsley plus more for garnish
- 1/4 teaspoon ground black pepper
- Pinch of red pepper flakes optional, for gentle warmth
- 1/4 teaspoon sea salt
- 3 tablespoons robust extra virgin olive oil for finishing
Instructions
- Awakening the Spices : Place a dry, medium saucepan over medium heat. Add the whole cumin seeds and toast for 60-90 seconds, swirling the pan constantly, until they become highly fragrant. Immediately transfer the toasted seeds to a mortar and pestle. Add the garlic cloves and crush them together into a coarse, aromatic paste. If you do not have a mortar and pestle, grind the seeds in a spice grinder and mince the garlic separately.
- Building the Aromatic Base : Return the saucepan to medium heat. Add the finely chopped yellow onion and the garlic-cumin paste. Sauté for 2-3 minutes, stirring frequently, until the onion softens and the aromatics are fragrant. If the mixture sticks, add a tablespoon of water to deglaze the pan.
- Stewing the Beans and Vegetables : Open the cans of fava beans and pour them into a colander. Rinse thoroughly under cool water to remove any remaining canning liquid. Drain well. Add the rinsed beans to the saucepan along with the finely diced Roma tomato. Stir everything to combine. Cook for 5 minutes, allowing the flavors to meld and the beans to heat through.
- Creating the Creamy Texture : Reduce the heat to low. Using a potato masher or the back of a sturdy fork, press down on about one-third of the beans in the pot. Mash them against the side of the pan until they break down, creating a naturally thick and creamy base for the stew while leaving the rest of the beans whole for texture.
- Final Infusion and Seasoning : Remove the saucepan from the heat. Stir in the tahini, fresh lemon juice, chopped parsley, black pepper, and optional red pepper flakes. Mix until the tahini is fully incorporated and the sauce is smooth and uniform in color. Taste the stew, then add the 1/4 teaspoon of sea salt. Stir again and taste, adjusting with more salt or a squeeze of lemon if needed.
- Plating and Finishing : Divide the warm Ful Medames among six bowls. Using the back of a spoon, create a small well in the center of each serving. Drizzle a generous half-tablespoon of extra virgin olive oil into each well. Garnish with an extra sprinkle of fresh 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!
