Good Gut Egyptian Breakfast Beans

Why should we eat fava beans for our good gut?


Fava beans are a type of broad bean, they are similar in appearance to edamame and come in a pod that is edible, although not often eaten. Fava beans are a very versatile crop that have the ability to grow in a variety of climates, making it very accessible throughout the year. Though this food is high FODMAP, this plant based protein is a good option to incorporate into the diet any day of the week!

Fava beans are not only loaded with a variety of nutrients such as magnesium, iron, potassium, copper, phosphorus, and manganese; they may also offer impressive health benefits. Eating these beans regularly may include many health benefits especially for those who suffer from Parkinson’s disease. Parkinson's disease (PD) is a type of movement disorder; it happens when nerve cells in the brain don't produce enough of a brain chemical called dopamine. Interestingly enough, fava beans are rich in levodopa, or L-dopa, a compound that your body converts to the neurotransmitter, dopamine. In addition, they may also help prevent birth defects due to their high source of folate, boost immunity due to their rich compounds that enhance antioxidant activity, and may also aid in lower cholesterol levels and blood pressure.

Fava beans are a #goodgut favorite because in one cup it contains 10 grams of protein and 9.5 grams of fiber! Most of the fiber in fava beans is soluble which may promote healthy bowel movements by absorbing water in your gut thereby forming a gel-like substance and softening your stool. Legume crops such as fava beans can improve your meal quality because of the many health benefits beneficial to the gut and overall health!


Ways to eat it

  • Fava beans can be thrown on the grill and eaten whole; get chopped up, pods and all, and added raw to salads; or just eaten out of hand.

  • They taste fresh and green, similar to a sugar snap pea with a bit more nuttiness.

Recipe: Egyptian Breakfast Beans















Ingredients (Makes 4 Servings):

  • 1 1/2 Cups fava beans, dried

  • 1 Tbsp baking soda and/or 1 Tbsp kombu seaweed

  • 2 medium tomatoes, diced

  • 1 medium cucumber, diced

  • 1 tsp ground cumin

  • 1 tsp paprika

  • 1 pinch salt

  • 2 stalks of green onions

  • 2 cloves of garlic

  • 1 lemon, juiced

  • 2 Tbsp parsley

  • pita bread, for serving (optional)

Directions:

  1. Soak Fava beans overnight with baking soda and/or Kombu seaweed.

  2. Pro Tip: Sprout beans for 6+ hours to release more of the nutrients.

  3. Drain and rinse the beans. Cook them either on the stovetop or in a pressure cooker/instant pot (we prefer to pressure cook them) until slightly tender.

  4. If pressure cooking do so on high pressure for 7 min with cumin, paprika, salt and a garlic clove so these flavors cook into the beans. If needed drain excess liquid.

  5. Mix and slightly smash the beans while adding more: cumin, paprika, salt, garlic, and lemon. Mix well. Taste and add more seasoning if needed.

  6. Top it with diced tomato, diced cucumber, chopped parsley, and diced onion. Enjoy with toasted/warm whole grain pita bread.

Heal with Each Meal!


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References


Polak, R., Phillips, E. M., & Campbell, A. (2015). Legumes: Health Benefits and Culinary

Approaches to Increase Intake. Clinical diabetes : a publication of the American

Diabetes Association, 33(4), 198–205. https://doi.org/10.2337/diaclin.33.4.198

Streit L. 10 Impressive Health Benefits of Fava Beans. Healthline.

https://www.healthline.com/nutrition/fava-beans#TOC_TITLE_HDR_10. Published

December 6, 2018. Accessed September 10, 2021.

Salvatore Multari, Derek Stewart, Wendy R. Russell (2015) Potential of Fava Bean as Future

Protein Supply to Partially Replace Meat Intake in the Human Diet, Retrieved From:

https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12146

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