AfricanSoup / stew

Ful Medames Breakfast Pot

A make-ahead Egyptian-style fava bean breakfast pot with cumin, lemon, tahini, parsley, tomato, cucumber, flatbread and a sesame-pumpkin crunch.

Eat nowMake-aheadContains gluten, sesame
Hands-on18 minTotal time55 minEnergy662 kcalProtein35g
Recipe details
HeartyEasy-goingFreezer-friendly

Equipment: Hob

Keep chilled after cooking

Ful Medames Breakfast Pot
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Beans

Finish

Crunch

Serve

Now we make

Method

Do the night before

  1. 1
    Defrost 260g cooked fava beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

18 min hands-on 55 min altogether
  1. 2
    Toast 8g sesame seeds and 10g roughly crushed pumpkin seeds separately as needed in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let them cool before using
    πŸ– 3 min
  2. 3
    Put fava beans, 120g finely chopped tomato, 1 clove grated garlic, ΒΎ tsp ground cumin, 1 pinch black pepper and 80ml water in a small saucepan. Simmer for 7-8 minutes, mashing roughly with the back of a spoon so the beans turn creamy but not smooth
    πŸ– 5 minπŸ’€ 8 min unattended
  3. 4
    Mix sesame seeds, pumpkin seeds and 1 pinch ground cumin in a small container, crushing lightly so some seeds stay whole and some become a dukkah-style dust
    πŸ– 1 min
  4. 5
    Stir in 20ml lemon juice, 10.5g tahini, 3ml olive oil and 5g ground flaxseed, then fold through most of the 15g chopped parsley and 0.2 finely diced red onion. Taste for lemon and salt if needed
    πŸ– 3 min
  5. 6
    Cool and refrigerate in a lidded pot if making ahead. Keep the 100g sliced cucumber, 1 Pan-Blistered Flatbreads and seed crunch separate so they stay fresh
    πŸ– 2 minπŸ’€ 30 min unattended
  6. 7
    In the morning, eat cold, room temperature or briefly rewarmed. Finish with the remaining parsley and the sesame-pumpkin crunch, then serve with cucumber and flatbread
    πŸ– 4 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KPhosphorusFolate
Lower inVitamin AVitamin ECholine

Calories

662kcal

32%
Top contributors
Fava Beans Β· 36%Pan-Blistered Flatbreads Β· 22%Tahini Β· 10%
21% cal

Protein

35.4g

56%
Top contributors
Fava Beans Β· 56%Pan-Blistered Flatbreads Β· 15%Pumpkin Seeds Β· 9%
46% cal

Carbs

75.8g

Top contributors
Fava Beans Β· 51%Pan-Blistered Flatbreads Β· 29%Tomato Β· 5%
33% cal

Fat

24.1g

34%
Top contributors
Tahini Β· 23%Pumpkin Seeds Β· 20%Sesame Seeds Β· 16%

Small numbers, big impact

Everyday essentials

Fibre24.89g
85%
Top contributors
Fava Beans Β· 56%Pan-Blistered Flatbreads Β· 17%Tomato Β· 6%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.39mg
63%
Top contributors
Fava Beans Β· 34%Pan-Blistered Flatbreads Β· 14%Cumin Β· 13%
Zinc6.63mg
60%
Top contributors
Fava Beans Β· 40%Pan-Blistered Flatbreads Β· 17%Pumpkin Seeds Β· 12%
Calcium307.44mg
31%
Top contributors
Fava Beans Β· 30%Sesame Seeds Β· 25%Parsley Β· 7%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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