Name: Canary bean ful medames
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 1 cup canned canary beans, drained and rinsed; 1 clove garlic, minced; 1 tsp cumin; 1/4 tsp salt; 1 tbsp lemon juice; 1/3 cup water; 2 large eggs; 2 oz tomato, diced; 1 1/2 tbsp fresh parsley, chopped; 3 1/2 tbsp unflavored whey protein powder

Nutrition

Per serving

448 calories

Protein: 45g; 40% of calories
Carbs: 38g; 34% of calories
Fat: 13g; 26% of calories

Instructions

Prep 10 min · Cook 10 min

Place the eggs in a small pot and cover with water by 1 inch. Bring to a boil over high heat, then remove from heat, cover, and let sit for 10 minutes. Drain and peel under cold water, then halve. Done when whites and yolks are set, 160°F.
While the eggs sit, combine the beans, 3/4 of the water, garlic, cumin, and half the salt in a small saucepan. Bring to a simmer over medium heat and cook until the beans are soft and liquid is reduced by half, about 5 minutes.
In a small bowl, whisk the whey protein powder with the remaining water and lemon juice until a smooth slurry forms with no lumps.
Remove the beans from the heat and let cool for 1 minute. Stir in the protein slurry. Mash about half the beans with a fork into the liquid to create a creamy texture. Season with the remaining salt to taste.
Transfer the bean mash to a shallow bowl. Top with the diced tomato, chopped parsley, and the halved boiled eggs.

Nutrition

Ingredients

Instructions

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