Boiled eggs with fava beans, special mix, tomatoes, and lettuce is a nutritious dish packed with multiple health benefits. Boiled eggs provide high-quality proteins and essential vitamins such as Vitamin D and B12, contributing to overall well-being. Fava beans are an excellent source of fiber and plant-based protein, along with vitamins like Vitamin C and K. This dish combines a variety of nutritional benefits and is an ideal choice for breakfast during Ramadan, as it provides the necessary energy after a long day of fasting.

Ingredients:

• 2 eggs (or as desired)
• 100g fava beans (mashed or whole)
• ½ teaspoon olive oil
• 1 small onion, finely chopped
• 1 tomato, finely chopped
• A pinch of cumin and salt
• Lettuce (for serving)

Preparation Method:

Preparing the Fava Bean Mix:

Heat the Oil:
Start by heating ½ teaspoon of olive oil in a non-stick pan over medium heat. Ensure the oil is evenly distributed in the pan for even cooking.

Add the Onion:
Once the oil is hot, add the finely chopped small onion. Use a wooden spoon to stir the onion in the oil. Keep stirring for about 2-3 minutes or until the onion turns translucent and soft.

Add the Tomato:
When the onion softens, add the finely chopped tomato to the pan. Stir for an additional 2 minutes. The tomato will begin releasing its juices, enhancing the flavor of the mix.

Add the Fava Beans:
Now, add 5 tablespoons of mashed or whole fava beans to the pan. If the beans were stored in the fridge, ensure they are preheated. Sprinkle a pinch of cumin and salt to taste, then stir well to combine all ingredients.

Simmer on Low Heat:
After mixing the fava beans with the other ingredients, let the mixture simmer on low heat for 2 minutes. This will allow the flavors to blend together. Stir occasionally to prevent sticking.

Serving:
Once done, place some lettuce on a serving plate, then top it with the fava bean and tomato mixture. You can also serve it with boiled eggs on the side.

Preparing Boiled Eggs:

Select Fresh Eggs:
Choose fresh eggs from a reliable source. Make sure there are no cracks or damage to the shells.

Prepare the Water:
In a medium-sized pot, add enough water to fully cover the eggs. About 5 cm (2 inches) of water above the eggs should be sufficient.

Bring the Water to a Boil:
Place the pot over medium heat and bring the water to a boil. The heat should be strong enough to create a rolling boil.

Add the Eggs:
Once the water is boiling, carefully place the eggs into the boiling water using a large spoon. You can also use a tool to lower the eggs gently to avoid cracking them.

Set the Cooking Time:
Adjust the timer based on your preferred level of doneness:

• Soft-boiled eggs: 6-7 minutes
• Medium-boiled eggs: 8-9 minutes
• Hard-boiled eggs: 10-12 minutes

Cool the Eggs:
Once the time is up, use a spoon to remove the eggs from the boiling water and place them in a bowl filled with cold water or ice. This stops the cooking process and makes peeling easier.

Peel the Eggs:
Leave the eggs in cold water for 5-10 minutes. Then, gently peel them under running water (if preferred) to help remove the shell easily. Start peeling from the wider end where the air pocket is, and continue carefully.

Serving:
Serve the boiled eggs as they are, or season them with a pinch of salt and pepper to taste. They can be enjoyed as a light meal, added to salads, or used in various dishes.

Enjoy Your Meal!

Boiled eggs are a healthy and nutritious option, rich in proteins and vitamins.

Additions to the Recipe

You can enhance the boiled eggs and fava beans recipe by adding:

• Avocado: For extra flavor and high nutritional value, slice some avocado and serve it alongside the dish.
• Extra virgin olive oil: Drizzle it over the mixture after cooking to add a rich taste and health benefits.

Tips for Lunch or Breakfast

To create a balanced meal, pair this dish with:

• A mixed vegetable salad: Such as a green salad with cucumber, carrots, and tomatoes.
• Healthy carbohydrates: Like whole wheat bread or brown rice.

Frequently Asked Questions

What is the best way to store boiled eggs?
Boiled eggs can be stored in the refrigerator for up to a week. It’s best to keep them in an airtight container to protect them from absorbing odors from other foods.

How can I prevent the smell of boiled eggs?
To reduce the egg smell, add a little vinegar or salt to the water while boiling. Additionally, cooling the eggs immediately in cold water helps minimize the odor.

What is the healthiest way to prepare boiled eggs?
To cook boiled eggs healthily, bring water to a boil, gently place the eggs in, and adjust the cooking time based on the desired doneness. Once done, cool them in cold water.

Calories and Nutritional Values

Boiled Eggs (2 eggs)

• Calories: 150 kcal
• Protein: 12g
• Fat: 10g
• Vitamin D: 41 IU (10% DV)
• Vitamin B12: 0.6 mcg (25% DV)
• Nutritional Benefit: An excellent source of high-quality proteins and essential vitamins that support muscle and bone health.

Fava Beans (100g)

• Calories: 150 kcal
• Carbohydrates: 27g
• Protein: 10g
• Fat: 0.5g
• Vitamin C: 1.1mg (2% DV)
• Vitamin K: 6.3 mcg (5% DV)
• Nutritional Benefit: Rich in fiber and proteins, promoting digestive health and helping regulate blood sugar levels.

Lettuce & Tomatoes

• Calories: 20 kcal
• Nutritional Benefit: Provides essential vitamins and minerals while keeping the body hydrated and supporting overall health.

Total Calories: 320 kcal

This dish is a healthy and delicious option for Ramadan breakfast, combining great flavors with diverse health benefits.

Benefits of Boiled Eggs

✔ Rich in Proteins: High-quality protein in eggs helps build muscles and promote overall health. A study published in the American Journal of Clinical Nutrition suggests that consuming protein in the morning can enhance satiety and reduce calorie intake throughout the day.

✔ Vitamins and Minerals: Eggs are an excellent source of vitamins like Vitamin D, which strengthens bones, and Vitamin B12, which supports the nervous system.

✔ Eye Health: Eggs contain antioxidants like lutein and zeaxanthin, which protect the eyes from blue light damage and reduce the risk of cataracts.

Benefits of Fava Beans

✔ High in Fiber: Fava beans are packed with fiber that supports digestive health and helps maintain stable blood sugar levels. Research indicates that dietary fiber reduces the risk of heart disease.

✔ Rich in Plant-Based Proteins: A great source of plant protein, making it an ideal choice for vegetarians and those looking to reduce meat consumption.

✔ Supports Heart Health: The combination of fiber and protein in fava beans helps lower bad cholesterol (LDL), promoting heart health.

Conclusion

Boiled eggs with fava beans is a healthy and nutritious dish offering multiple health benefits. By adding frequently asked questions and extra details, the content becomes more comprehensive and valuable for readers.