Egyptian Ful Medames Bowl with Soft Egg, Pumpkin Seeds and Lemon
A 15-minute Egyptian breakfast bowl of warm fava beans crushed with garlic, cumin and lemon, topped with a soft egg and toasted pumpkin seeds — the classic Cairo street breakfast adapted for a thyroid-aware plate.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Servings
- 1
Ingredients
- 3/4cup (130g cooked)fava beans, cooked (or canned, drained)
- 1large (50g)egg
- 2tbsp (16g)pumpkin seeds, raw
- 1tbsp (14g)extra-virgin olive oil
- 1clove (3g)garlic, minced
- 1/2tspground cumin
- 1/2(~12g juice)lemon, juiced
- 2tbspfresh parsley, chopped
- 1/4tspsea salt
- 1/8tspblack pepper
- 1/4(~30g)tomato, finely diced (garnish)
Instructions
- 01
Bring a small saucepan of water to a gentle boil. Lower the egg in with a spoon and cook 6 minutes 30 seconds for a jammy yolk. Transfer to cold water for 30 seconds, then peel and halve.
- 02
While the egg cooks, toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes until fragrant. Tip onto a plate.
- 03
Return the skillet to medium heat. Add the olive oil, minced garlic and cumin. Cook 30 seconds.
- 04
Add the cooked fava beans, salt and pepper. Warm through for 2 minutes, then crush about half of them with the back of a wooden spoon — leave the rest whole.
- 05
Stir in the lemon juice and half the parsley. Spoon into a bowl.
- 06
Top with the halved soft egg, toasted pumpkin seeds, diced tomato and the remaining parsley.
Nutrition (per serving)
- Calories
- 398kcal
- Protein
- 22g
- Carbs
- 38g
- Fat
- 17g
- Fiber
- 12g
- Selenium
- 22mcg
- Zinc
- 3.5mg
- Iron
- 6mg
- B12
- 0.5mcg
- Iodine
- 28mcg
- Sodium
- 480mg