Breakfast during Ramadan is essential for replenishing energy after a long day of fasting. Boiled eggs are an excellent source of high-quality protein and healthy fats, promoting satiety and supporting muscle health. Foul Medames (stewed fava beans) are rich in fiber and plant-based protein, enhancing digestive health and maintaining stable blood sugar levels. Grilled falafel is a healthy alternative, offering protein and iron without the excess fat from frying. Cucumbers, with their high water content, help hydrate the body and aid digestion. However, excessive consumption of fava beans may cause bloating, while too many eggs could lead to increased cholesterol levels for some individuals. Therefore, it is advisable to consume this meal in moderation to enjoy its balanced nutritional benefits.

How to Prepare Boiled Eggs with Seasoned Foul and Falafel

Recipe 1: Seasoned Foul Medames

Ingredients:

• 100g cooked fava beans
• 1 tbsp olive oil
• ½ finely chopped onion
• 1 clove garlic, minced
• 1 chopped tomato
• ½ chopped green bell pepper
• ½ chopped hot chili pepper
• ½ tsp garlic powder
• ½ tsp cumin
• 1 tbsp lemon juice

Step-by-Step Preparation:

Preparing the Flavor Base:

1. Place a small pan or pot over medium heat and add the olive oil.
2. Once the oil is hot, add the finely chopped onion and sauté for 2-3 minutes until soft and translucent.
3. Add the minced garlic and stir for 30 seconds until fragrant.

Adding Vegetables and Spices:

4. Stir in the chopped tomato and cook for 2-3 minutes until softened and juicy.
5. Add the chopped green bell pepper and hot chili pepper, mixing well for another minute.
6. Season the mixture with garlic powder and cumin, ensuring the spices are well combined with the vegetables.

Cooking the Fava Beans:

7. Add 3-4 tablespoons of water, stir, then cover and let simmer on low heat for 5 minutes to blend the flavors.
8. Add the cooked fava beans, mixing well to incorporate them with the seasoned mixture.
9. Let it cook on low heat for another 5 minutes, stirring occasionally.

Final Touches and Serving:

10. Turn off the heat, add the lemon juice, and mix well.
11. Serve the seasoned fava beans hot with pita bread or toast, garnished with olive oil or tahini as desired.

Recipe 2: Preparing Egyptian Falafel (Ta’ameya) from Scratch to Cooking

Ingredients:

For the Falafel Dough:

• 2 cups split fava beans (soaked for at least 8 hours)
• ½ cup chopped fresh cilantro
• ½ cup chopped parsley
• ½ cup chopped dill
• 1 medium onion, chopped
• 5 cloves garlic, minced
• 1 tsp cumin
• ½ tsp ground dry coriander
• ½ tsp baking powder (optional)
• ½ tsp salt
• ½ tsp black pepper
• 1 tbsp sesame seeds (for garnish)
• Vegetable oil for frying

Step-by-Step Preparation:

Step 1: Making the Falafel Dough from Scratch

Soaking the Fava Beans:

1. Rinse the split fava beans thoroughly with water.
2. Soak them in a deep bowl filled with water for at least 8 hours or overnight.
3. After soaking, drain the fava beans well.

Blending the Ingredients:

4. In a food processor, add the drained fava beans.
5. Add the chopped cilantro, parsley, dill, onion, and minced garlic.
6. Blend the mixture until smooth and well combined.
7. If the mixture is too thick, add one or two tablespoons of cold water to ease the blending process.

Adding the Spices and Dry Ingredients:

8. Add cumin, ground coriander, baking powder (if you want the falafel to be crispier), salt, and black pepper.
9. Mix well to ensure all flavors are evenly distributed.

Storing the Dough:

10. You can use the dough immediately or store it in an airtight container in the refrigerator for up to two days.
11. It can also be frozen for later use.

Step 2: Cooking the Sesame-Coated Falafel

Preparing the Mixture:

1. Take a tablespoon of the prepared falafel dough and shape it into a patty.

Prepping the Pan:

2. Heat a non-stick pan (Tefal or ceramic) over medium heat.
3. Add olive oil or sunflower oil and spread it evenly in the pan.
4. Sprinkle a teaspoon of sesame seeds on the bottom of the pan.

Cooking the Falafel:

5. Place the falafel patty over the sesame seeds, pressing slightly to shape it.
6. Let it cook for 3-4 minutes until golden brown on the bottom.
7. Flip using a spatula and cook until golden on both sides.

Serving:

8. Serve hot with pita bread, tahini, or alongside fava beans and boiled eggs.

Different Ways to Prepare Stuffed Falafel

1. Cheese-Stuffed Falafel

Ingredients:

• 1 cup pre-prepared falafel dough
• 50g feta or mozzarella cheese, cut into small cubes
• 1 tsp chopped cilantro
• ½ tsp cumin
• Oil for frying

Preparation:

1. Shape small balls from the falafel dough.
2. Place a small cheese cube inside each ball and seal it well.
3. Heat the frying oil and fry the falafel until golden brown.
4. Serve hot with tahini sauce or yogurt.

2. Spicy Stuffed Falafel

Ingredients:

• 1 cup pre-prepared falafel dough
• 1 tsp hot chili powder
• ½ tsp paprika
• 1 clove garlic, minced
• Oil for frying

Preparation:

1. Mix the chili powder, paprika, and garlic into the falafel dough.
2. Shape small balls and fry them in hot oil until crispy.
3. Serve with pita bread and fresh salad.

These recipes give you a great variety of falafel preparation, whether you prefer it traditional or with new and unique flavors!

With this method, you can make authentic Egyptian ta’ameya from scratch using split fava beans and enjoy it 😍🔥

Recipe 3: Boiled Eggs

Ingredients:

• 2 eggs
• Water for boiling
• A pinch of salt (optional)

Detailed Preparation:

Preparing the Boiling Water:

1. Place a medium-sized pot on the stove and add enough water to fully submerge the eggs.
2. Add a small pinch of salt to the water, which helps make peeling easier later.
3. Bring the water to a boil.

Boiling the Eggs:

4. Once the water is boiling, gently add the eggs using a spoon to prevent cracking.
5. Boil the eggs according to your desired doneness:
   • 7 minutes: Slightly soft yolk (semi-liquid).
   • 9-10 minutes: Firm but not completely dry yolk.
   • 12 minutes: Fully hard yolk.

Cooling and Serving:

6. After boiling, transfer the eggs immediately to a bowl of cold water or ice water and leave them for 5 minutes.
7. Peel the eggs and serve with salt and black pepper, or alongside fava beans and falafel.

Healthy Alternatives for Those with Health Conditions

1. Alternatives for People with High Cholesterol

• Replace eggs with other protein sources like cottage cheese, Greek yogurt, or hummus.
• Opt for boiled eggs instead of fried ones to reduce saturated fat intake.
• Choose fava beans without oil or with a small amount of olive oil instead of ghee.

2. Alternatives for People with Digestive Issues with Fava Beans

• Lentils or chickpeas can be a great protein- and fiber-rich substitute.
• Adding cumin or ginger to fava beans helps reduce bloating and improve digestion.
• Eating yogurt with fava beans can help minimize digestive discomfort.

Healthy Cooking Methods

1. How to Reduce Fat in Falafel

• Bake falafel in the oven or use an air fryer instead of deep frying.
• Replace white flour with whole wheat flour in falafel preparation to increase fiber content.

2. Best Way to Cook Eggs Without Losing Nutrients

• Boiling eggs is preferable to frying to retain their nutritional value.
• Cook on low heat to prevent the loss of heat-sensitive vitamins.

Common Mistakes When Preparing These Foods

1. Why Do Boiled Eggs Sometimes Become Too Hard?

• It is recommended to boil eggs for no more than 10 minutes to prevent the yolk from becoming too firm.
• Cooling eggs immediately in cold water after boiling helps maintain a soft texture.

2. How to Prevent Falafel from Falling Apart During Frying?

• Adding a teaspoon of flour or baking powder to the falafel mixture helps with consistency.
• Chilling the falafel dough in the fridge for 30 minutes before frying reduces the chance of it breaking apart.

Meal Presentation Suggestions

1. How to Serve These Dishes in an Appealing and Balanced Way?

• Serve fava beans with olive oil and lemon to enhance flavor.
• Add tomato and cucumber slices alongside falafel for a complete meal.
• Pair suhoor (pre-dawn meal) with drinks like milk or dates to boost nutritional benefits.

2. Side Dish Suggestions Like Salad or Tahini

• Serve tahini or hummus with falafel for a rich flavor addition.
• Fresh vegetable salad helps improve digestion and promotes satiety.

The Importance of Suhoor in Ramadan

Suhoor is one of the essential meals during Ramadan, providing the body with energy and essential nutrients to endure long fasting hours. It helps reduce hunger and thirst, maintains stable blood sugar levels, and minimizes fatigue and exhaustion throughout the day.

Frequently Asked Questions About Suhoor

1. Are these foods suitable for people following a weight-loss diet?

Yes, but portion control is essential, along with avoiding frying and using healthy oils like olive oil.
Eating boiled eggs and fava beans without oil helps manage calorie intake.

2. What is the best time to eat these foods during Ramadan?

It is best to have Suhoor just before Fajr to maintain energy throughout the day.
Salty foods should be avoided as they may cause thirst during fasting hours.

3. How can digestive issues after eating fava beans be avoided?

Adding cumin and lemon helps reduce bloating and improve digestion.
Eating yogurt alongside fava beans can help minimize digestive discomfort.

4. How long can these foods be stored?

• Cooked fava beans: Can be refrigerated for 3-4 days.
• Raw falafel mixture: Can be frozen for up to a month.
• Fried falafel: Best consumed within two days to maintain crispiness.
• Boiled eggs: Can be refrigerated for 5-7 days.

Why Is Suhoor an Important Meal?

• Enhances physical and mental performance during fasting hours.
• Helps prevent headaches and low blood pressure caused by long fasting periods.
• Reduces muscle loss, especially for those following a diet or exercising.
• Maintains hydration levels and reduces the risk of dehydration.