High Protein 🤖 AI Generated

Ful Medames Toast: High-Protein Egyptian Fava Bean

Creamy Egyptian fava bean dip replaces avocado on whole-grain toast for a protein-packed breakfast that's viral-worthy and halal-friendly. This Fat Switch version cuts 40% calories while boosting protein by 22%, delivering authentic Middle Eastern flavor without the guilt.

15m

Prep Time

Cook Time

Servings

290

Calories

22g

Protein

🛒 Ingredients

✓ 2 slices whole-grain or sourdough bread (70g total)
✓ 1 tbsp extra virgin olive oil (for drizzling)
✓ 1/2 tsp Himalayan pink salt
✓ 1/4 tsp freshly cracked black pepper
✓ 1/4 cup fresh cilantro, chopped
✓ 1 lemon, cut into wedges
✓ 1/4 red onion, thinly sliced (optional)
✓ 2 hard-boiled egg halves (optional garnish)
✓ 1 can (400g) fava beans, drained and rinsed
✓ 2 tbsp extra virgin olive oil
✓ 3 tbsp low-sodium vegetable broth
✓ 2 tbsp Greek yogurt (0% fat)
✓ 1.5 tbsp tahini
✓ 3 cloves garlic, minced
✓ 1.5 tsp ground cumin
✓ 1/2 tsp paprika (smoked, optional)

👨‍🍳 Instructions

1. Prepare the Ful Dip Base: In a medium saucepan over medium heat, warm 2 tbsp olive oil. Add minced garlic and cook for 45 seconds until fragrant; do not brown.

2. Toast the Spices: Add ground cumin and paprika to the garlic oil; stir constantly for 15 seconds to bloom the spices and release aromatics.

3. Add Beans and Broth: Pour in drained fava beans and 3 tbsp vegetable broth. Stir well to combine. Simmer for 3–4 minutes, stirring occasionally, until beans soften slightly and liquid reduces by half.

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4. Blend to Creamy Perfection: Transfer mixture to a blender or food processor. Add tahini and Greek yogurt. Blend on medium speed for 45 seconds until smooth, creamy, and light. Pulse if needed; do not over-blend or dip becomes gluey.

5. Season and Adjust: Taste the dip. Add salt, pepper, and a squeeze of fresh lemon juice (about 1 tbsp). Adjust cumin or paprika to preference. The dip should taste deeply savory with subtle sweetness from beans.

6. Toast the Bread: While dip cools slightly, toast bread slices to golden-brown in a toaster or toaster oven (2–3 minutes). They should be crispy but not brittle.

7. Assemble the Toast: Divide warm ful dip evenly between two toast slices, spreading generously with the back of a spoon. Leave a 1/4-inch border around edges.

8. Garnish and Serve: Drizzle lightly with 1 tbsp olive oil, scatter fresh cilantro on top, add red onion slices if using, and arrange egg halves alongside (if desired). Serve immediately with lemon wedges for squeezing.

📊 Nutrition per Serving

Calories290 kcal

Protein22g

Carbohydrates42g

Fat8g

🏷️ Tags

#high-protein breakfast under 300 calories#Egyptian ful medames recipe halal#fava bean toast avocado alternative

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