Sunny-side-up eggs with fava beans is a protein-rich dish packed with essential vitamins, making it an ideal choice for Ramadan breakfast. Fava beans are high in fiber, which promotes digestion and helps maintain satiety, while eggs provide high-quality protein and vitamin B12, essential for energy. This dish also contains antioxidants from tomatoes and onions, enhancing heart health and boosting immunity. Enjoy this delicious and nutritious meal at Suhoor to sustain your energy throughout the day.

How to Make Sunny-Side-Up Eggs with Fava Beans: A Flavorful and Nutritious Recipe

Ingredients:

• 2 tbsp olive oil
• 1 finely chopped onion
• 2 diced tomatoes
• Salt and black pepper to taste
• ½ tsp mixed spices
• 2 cups cooked fava beans with their water
• 4 eggs

Preparation Steps:

1. Preparing the Ingredients:

• Peel and finely chop the onion.
• Dice the tomatoes into small cubes.
• Prepare the cooked fava beans with their water for use.

2. Cooking the Base:

• Heat 2 tbsp of olive oil in a large pan over medium heat.
• Add the chopped onion and sauté for 3–4 minutes until soft and translucent.

3. Adding the Tomatoes:

• Add the diced tomatoes to the onions and mix well.
• Let the mixture cook for about 6 minutes until the tomatoes soften and release their juices.

4. Adding the Fava Beans and Spices:

• Pour in the cooked fava beans with their water.
• Season with salt, black pepper, and mixed spices to taste.
• Stir well, then reduce the heat to low and let the mixture simmer for 15 minutes to blend the flavors.

5. Preparing the Eggs:

• Preheat the oven to broil (top grill setting).
• Transfer the fava bean mixture into a medium-sized oven dish.
• Use a spoon to create 4 evenly spaced wells in the beans.
• Crack an egg into each well, ensuring the yolks remain intact.

6. Baking in the Oven:

• Place the dish under the broiler at medium heat.
• Let it cook for about 5 minutes or until the egg whites are set while keeping the yolks slightly runny.
• If you prefer well-done eggs, leave them in the oven for a longer time.

7. Serving:

• Carefully remove the dish from the oven and let it cool for a minute.
• Serve immediately with fresh Arabic bread or toasted bread.
• Garnish with chopped parsley or a sprinkle of paprika for extra flavor.

Enjoy this delicious and nutritious Suhoor meal during Ramadan! 😋

Why Is Sunny-Side-Up Eggs with Fava Beans an Ideal Suhoor Meal?

This dish provides sustained energy for fasting individuals throughout the day. Fava beans are an excellent source of plant-based protein and fiber, keeping you full for longer. Eggs supply animal protein, essential for muscle growth and cell repair. Additionally, tomatoes and onions offer essential vitamins and minerals that strengthen the immune system and support heart health.

Tips for a Better Dish

Alternative Cooking Methods:

• Stovetop Method (No Oven): You can cook the eggs directly over the fava beans in the pan on low heat, covering the pan to ensure the eggs cook evenly without using the oven.

• Healthier Option: Reduce the amount of olive oil or replace it with coconut oil. You can also use boiled fava beans instead of canned ones to lower sodium intake.

Suggestions for Adding Extra Flavors

• Spices: Adding cumin or paprika enhances the dish’s depth of flavor and aids digestion.
• Garlic: Mashing garlic cloves with onions boosts the nutritional value and intensifies the taste.
• Chili: For spice lovers, a pinch of dried red pepper or chili powder can be added.

Serving and Accompaniments

To make the meal more balanced, serve the dish with:

• Whole wheat or multigrain bread: Provides extra fiber and prevents rapid blood sugar spikes.
• Low-fat yogurt: Aids digestion and helps hydrate the body during fasting.
• Cucumber and green pepper slices: Add a refreshing crunch and increase vitamin and mineral intake.

Benefits of Sunny-Side-Up Eggs with Fava Beans for Suhoor in Ramadan

✅ Provides long-lasting energy due to protein and fiber content.
✅ Supports digestive health thanks to fiber from fava beans, onions, and tomatoes.
✅ Promotes heart health through healthy fats in olive oil.
✅ Contains antioxidants that protect the body during fasting.
✅ Easy to prepare and customizable to suit different tastes.

Frequently Asked Questions

1. Can this dish be made healthier?
Yes, you can use a smaller amount of olive oil or replace it with coconut oil. Additionally, using boiled fava beans instead of canned ones helps reduce sodium intake.

2. Can this dish be prepared without an oven?
Yes, the eggs can be cooked directly on top of the fava beans in a pan over low heat with a lid until fully set.

3. What are the best additions to enhance the flavor?
Adding mashed garlic, cumin, paprika, or chili powder gives the dish a distinctive taste.

4. Can this dish be made vegetarian?
Yes, eggs can be replaced with mashed tofu or chickpeas for a plant-based protein alternative.

5. How many calories are in one serving of this dish?
Approximately 450-500 calories per serving, depending on the amount of oil and bread used.

Nutritional Values of All Ingredients and Their Benefits

1 Medium Egg (50g)

• Calories: 70
• Protein: 6g
• Fat: 5g
• Cholesterol: 185mg
• Benefits: Rich in high-quality protein and vitamin B12, essential for energy production, and contains choline, which supports brain health.

1 Cup Cooked Fava Beans (180g)

• Calories: 180
• Protein: 12g
• Carbohydrates: 33g
• Fiber: 9g
• Benefits: Packed with plant-based protein and fiber, promoting digestive health, reducing cholesterol levels, and improving heart health.

1 Medium Tomato (120g)

• Calories: 22
• Vitamin C: 15mg (25% of daily needs)
• Potassium: 290mg
• Benefits: Rich in antioxidants like lycopene, which supports heart health and boosts immunity.

1 Medium Onion (100g)

• Calories: 40
• Carbohydrates: 9g
• Fiber: 1.5g
• Benefits: Contains sulfur compounds that promote heart health and reduce inflammation in the body.

2 Tablespoons Olive Oil (30ml)

• Calories: 240
• Healthy Fats: 28g
• Benefits: Rich in monounsaturated fats, which support heart health and reduce inflammation.

Nutritional Impact During Fasting

Proteins (Eggs & Fava Beans)

• Help maintain muscle mass.
• Reduce hunger for extended periods.

Fiber (Fava Beans, Onions & Tomatoes)

• Slows digestion, maintaining energy levels.
• Improves digestive health and prevents constipation.

Healthy Fats (Olive Oil)

• Provide a slow-releasing energy source.
• Protect the heart and reduce inflammation.

Iron (Fava Beans & Onions)

• Prevents anemia, which can occur due to poor nutrition during fasting.
• Supports red blood cell production and oxygen transport.

Vitamin B12 (Eggs)

• Essential for energy production and nervous system health.
• Aids in red blood cell formation and reduces fatigue during fasting.

Folic Acid (Fava Beans & Tomatoes)

• Supports cell health and reduces the risk of anemia.
• Helps regenerate cells and produce energy.

Antioxidants (Tomatoes & Onions)

• Protect the body from oxidative stress caused by fasting.
• Boost immunity and support heart health.

Potassium (Tomatoes & Fava Beans)

• Balances body fluids and reduces thirst.
• Supports muscle and nerve function during fasting.

These nutrients make Sunny-Side-Up Eggs with Fava Beans an ideal Suhoor meal for Ramadan, providing a well-balanced mix of protein, healthy fats, fiber, and essential minerals to keep the body energized and healthy during fasting. 😊