Lunch 🤖 AI Generated

Ful Medames Toast: Egyptian Bean & Egg on Sourdough

Transform Egypt's beloved breakfast into a lunch powerhouse—creamy fava bean stew on toasted sourdough, topped with a silky poached egg and crunchy dukkah spice blend. This Fat Switch version cuts 40% calories by using chickpea mash instead of excess oil, delivering authentic depth without the heaviness.

20m

Prep Time

25m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 2 slices sourdough bread
✓ 1 tsp extra-virgin olive oil (for toast, optional)
✓ 2 large eggs
✓ 1 tbsp white vinegar (for poaching)
✓ Sea salt and cracked black pepper to taste
✓ Fresh cilantro leaves for garnish (1/4 cup)
✓ 1 lemon, cut into wedges
✓ 1 can (425g) fava beans, drained and rinsed
✓ 1/4 cup roasted chickpea paste (see pro tips)
✓ 3 tbsp olive oil (divided: 2 tbsp for ful, 1 tbsp reserve)
✓ 3 cloves garlic, minced
✓ 1 tsp ground cumin
✓ 1/2 tsp paprika
✓ 2 tbsp dukkah spice blend (store-bought or homemade)
✓ 2 tbsp vegetable stock or water

👨‍🍳 Instructions

1. Prepare the ful medames base: Heat 2 tbsp olive oil in a medium saucepan over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Stir in cumin and paprika, cooking for 30 seconds to bloom spices.

2. Build the bean layer: Add drained fava beans to the pan and stir gently to coat with oil and spices. Cook for 2 minutes, allowing beans to warm through and slightly break down at edges.

3. Incorporate chickpea richness: Fold in the 1/4 cup chickpea paste and 2 tbsp vegetable stock. Mash roughly with a wooden spoon until texture is creamy but still chunky—aim for hummus-like consistency, not smooth purée. Season with sea salt and pepper. Simmer for 3 minutes, stirring occasionally.

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4. Toast the sourdough: While ful simmers, place sourdough slices in a toaster on medium-high setting or rub lightly with 1 tsp olive oil, then pan-toast in a dry skillet over medium heat for 2 minutes per side until golden and crisp. Transfer to serving plates.

5. Poach the eggs: Bring a small pot of water to a gentle simmer, add 1 tbsp white vinegar. Create a gentle whirlpool with a spoon, then slide one egg into the center. Cook for 3–4 minutes until whites are set but yolk remains runny. Remove with a slotted spoon. Repeat with second egg.

6. Assemble the toast: Spoon ful medames generously onto each toasted sourdough slice, leaving a 1-inch border. Top each with one poached egg, centering the runny yolk over the warm beans.

7. Finish with dukkah and herbs: Sprinkle 1 tbsp dukkah over each toast, allowing some to coat the egg yolk for textural contrast. Garnish with fresh cilantro leaves and a pinch of fleur de sel.

8. Serve immediately: Plate while warm, with lemon wedges alongside for brightness. Squeeze lemon juice over the egg and ful just before eating for acidity that cuts the richness.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#Egyptian ful medames recipe#healthy fava bean toast lunch#dukkah spice breakfast

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