A suhoor meal consisting of boiled eggs, fava beans with tahini, and oat bread is a healthy option that provides the body with numerous benefits. Eggs are an excellent source of high-quality protein, while fava beans with tahini are rich in fiber and vitamins such as vitamin B6 and iron. Oat bread offers complex carbohydrates that provide energy and help regulate blood sugar levels. It is important to consume this meal in moderation to avoid excess calories that may lead to weight gain.
Boiled Eggs and Fava Beans with Tahini – A Healthy Meal
Fava Beans with Tahini Recipe
Ingredients:
- 1 tablespoon olive oil
- 2 garlic cloves
- 1 teaspoon cumin
- 2 cups cooked fava beans
- 2 tablespoons tahini
- 1 teaspoon paprika
- Salt to taste
Preparation:
1. Heating the Oil:
Start by heating 1 tablespoon of olive oil in a pot over medium heat. Make sure the oil is hot but not smoking, as this helps to extract the flavors of the garlic better.
2. Adding the Garlic:
Once the oil is hot, add the minced garlic cloves (2-3 cloves, depending on preference). Stir for about a minute until golden and fragrant. Be careful not to burn it, as burnt garlic can taste bitter.
3. Adding the Spices:
After the garlic releases its aroma, add 1 teaspoon of ground cumin and stir for 30 seconds to distribute the flavor in the oil.
4. Adding the Fava Beans:
Next, add 2 cups of cooked fava beans (you can use canned or pre-boiled beans). Stir well with the garlic and spices for about 2 minutes until well combined.
5. Adding Tahini and Seasoning:
Add 2 tablespoons of tahini, 1 teaspoon of paprika, and salt to taste. Stir until all the ingredients are well blended.
6. Cooking:
Let the mixture simmer while stirring continuously. You will notice the tahini melting into the beans, creating a creamy texture. Let it cook for 3-5 minutes until all the flavors meld together.
7. Serving:
Once ready, serve the dish in a suitable bowl. Garnish with a drizzle of olive oil, pomegranate seeds, or chopped parsley if desired. Enjoy it with oat bread or as a side dish with salads.
Bon appétit!
Oat Bread Recipe
Ingredients:
- 2 cups whole grain oats
- 2.5 cups water
- 1 teaspoon baking powder
- A pinch of salt
Preparation:
Step 1: Preparing the Mixture
- In a blender, add 2 cups of whole grain oats. Ensure you use a high-quality oat variety for the best results.
- Add 2.5 cups of water to the blender to soften the mixture and ease blending.
- Add a pinch of salt to enhance the flavor, ensuring it’s not too much to avoid overpowering the taste.
- Add 1 teaspoon of baking powder, which helps the dough rise during cooking.
Step 2: Blending the Ingredients
- Blend the mixture at medium speed for about 5 minutes until it becomes smooth and lump-free.
Step 3: Letting the Mixture Rest
- Once blended, let the mixture sit for 30 minutes. This step allows the ingredients to interact and improves the cooking process.
Step 4: Cooking the Bread
- In the meantime, heat a non-stick pan over medium heat and lightly grease it with oil to prevent sticking.
- Once the mixture has rested, pour a portion into the pan using a ladle for even distribution.
- Spread the mixture evenly into a circular shape or your preferred shape, ensuring uniform thickness for even cooking.
- Let it cook for 3-4 minutes. You will notice bubbles forming on the surface, indicating that it is ready to flip.
- Carefully flip the bread with a spatula and cook for another 3 minutes until golden brown and crispy.
Step 5: Serving
- Once cooked, remove the bread from the pan and let it cool slightly. Serve it with fava beans and tahini or any preferred accompaniment.
Enjoy your delicious meal!
How to Make Boiled Eggs
Ingredients:
- Eggs (as desired)
- Water (for boiling)
- A pinch of salt (optional)
Preparation Method:
Preparing the Eggs:
Take the eggs out of the refrigerator and let them reach room temperature. This helps prevent the shells from cracking during boiling.
Filling the Pot with Water:
In a medium-sized pot, fill it with cold water until the eggs are fully submerged. You can add a pinch of salt if desired.
Boiling the Eggs:
Place the pot on high heat. Once the water starts boiling, reduce the heat to medium.
Boiling Time:
- Soft-boiled eggs: Boil for 4-5 minutes.
- Medium-boiled eggs: Boil for 6-7 minutes.
- Hard-boiled eggs: Boil for 9-12 minutes, depending on preference.
Cooling the Eggs:
After the boiling time is complete, remove the eggs from the pot and place them in a bowl of cold water to stop the cooking process. Let them sit for about 5 minutes.
Peeling the Eggs:
Once cooled, peel the eggs easily.
Serving:
Serve the boiled eggs with fava beans in tahini sauce and oat bread for a healthy and delicious meal!
Types of Fava Beans Used
Different types of fava beans can be used in the recipe, such as:
- Egyptian fava beans: The traditional and most common choice.
- Canned fava beans: Convenient and readily available in stores.
- Pre-cooked fava beans: A time-saving option that can be used immediately.
Oil Substitutes
If olive oil is not available, you can use:
- Sunflower oil: A healthy option with a mild taste.
- Coconut oil: Adds a distinctive flavor and serves as a great alternative.
Adjusting the Recipe for a Vegan Diet
To make this recipe vegan-friendly, consider the following:
- Egg Replacement: Use plant-based protein sources like tofu as an alternative to eggs.
Healthy Alternatives to Oat Bread
If you're looking for healthy substitutes for oat bread, try:
- Whole wheat bread: High in fiber and packed with nutrients.
- Cornbread: A gluten-free option suitable for those with wheat allergies.
Best Times to Eat This Meal
This meal is ideal for:
- Ramadan Suhoor: Provides long-lasting energy throughout the fasting hours.
- Breakfast: A great option for a sustainable energy boost at any time of the day.
Health Tips
To ensure this meal fits into a healthy diet:
- Avoid excess fatty additives such as cream or mayonnaise.
- Pair it with a variety of vegetables to enhance its nutritional value and increase fiber intake.
Storage Tips
Each ingredient can be stored properly:
- Boiled eggs: Can be refrigerated for up to a week.
- Fava beans with tahini: Can be stored in an airtight container in the fridge for up to 3 days.
- Oat bread: Can be kept in a sealed bag in the fridge or a dry place.
Frequently Asked Questions
What are the health benefits of eating boiled eggs?
- They help build muscle and promote satiety.
What type of fava beans can be used in the recipe?
- Egyptian fava beans, canned fava beans, or pre-cooked fava beans can be used.
Can I use an alternative oil instead of olive oil?
- Sunflower oil or coconut oil can be good substitutes.
How can I modify the recipe to suit a vegan diet?
- Eggs can be replaced with plant-based protein sources like tofu.
What are healthy alternatives to oat bread?
- Whole wheat bread or cornbread can be used as substitutes.
Are there specific times when this meal is best consumed?
- It is an ideal Suhoor meal during Ramadan and can be eaten anytime you need sustainable energy.
Nutritional Values and Benefits of Ingredients
Nutritional Values per Serving:
Boiled Egg (225 kcal)
- Protein: 19g
- Fat: 15g
- Vitamins: B12, D
- Benefits: Supports muscle health and helps promote satiety.
Fava Beans with Tahini (205 kcal)
- Protein: 10g
- Fiber: 8g
- Vitamins: B6, Iron
- Benefits: Aids digestion and helps regulate cholesterol levels.
Oat Bread (80 kcal)
- Carbohydrates: 14g
- Fiber: 3g
- Benefits: Provides sustainable energy and helps regulate blood sugar levels.
Cucumber (10 kcal)
- Fiber: 0.5g
- Benefits: Helps with hydration and supports skin health.
Health Benefits of Eating Boiled Eggs
Boiled eggs are an excellent source of high-quality proteins and essential vitamins and minerals. Some key health benefits include:
- Muscle Building: The protein in eggs helps promote muscle growth.
- Enhanced Satiety: Keeps you feeling full for longer, aiding in weight management.
Total Calories: 520 kcal
Enjoy a delicious and nutritious breakfast that energizes you for the day ahead!
