how to make breakfast fava

Posted on August 14th, 2012

Here’s a really simple dish that I ate in Ikaria many mornings for breakfast. Because why not? And aren’t we always after a new breakfast idea?

Fava with some cucumber, purslane, feta and mountain tea: a perfect breakfast

Fava is essentially pureed yellow split peas and is served as a meze or side dish. But I found it a super day-starter. (Note: Greek fava is not the same as fava beans…confusing, I know.)

I’m not a big fan of eating too many pulses…they are quite hard to digest and the phytic acid and other toxins can be rough going for folk like myself with digestion and autoimmune issues. Which is why I make my own sprouts.

But while I was in Ikaria, my health was so good that I read my body and knew I was fine to eat some beans. This is how I work. Feel how my body is feeling. I don’t like food rules.

Fava is super cheap to make. You can store it for some time in the fridge and it can be eaten cold or warmed.

I like it with some yoghurt, cucumber and olives. Or feta. And always serve with chopped onion or eschalots and plenty of olive oil on top!

Breakfast fava

  • 250g split dried yellow peas
  • 1 large onion, chopped
  • 3 cloves garlic, chopped
  • 1/4 cup parsley, chopped
  • 1 lemon, juiced
  • 1 cup olive oil
  • salt and pepper
Rinse the beans, then put in a pot with enough water to generously cover.  Boil the fava for thirty minutes, skimming the scum from the surface. Drain. Add the onion and garlic and another dose of water to just cover and bring to the boil, place a lid on the pot, turn down the heat to a low simmer and let the fava cook away until all the water has evaporated and the peas have gone soft and mushy. Stir through the lemon juice, parsely and olive oil and roughly mash with a potato masher or fork. Put into a pyrex dish and allow to set in the fridge.
Add on top: chopped raw onion, eschalots lightly fried in oil, oregano, oil, more lemon, more parsley, some fried capers….
Give this one a crack and get back to me with your results!

 

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  • http://www.jessicacox.com.au Jessica

    Totally loving this idea for breaky! I’m currently addicted to a white bean and spinach ‘smash’ with loads of lemon and a good lug of safflower oil. I’d love to try this though. Imagine it would be divine with some flaked salmon too for a hearty start to the day. :-)

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  • http://www.arthousehomelife.com alison

    My daughter opened a tin of chick peas for breakfast today. So fava is not out of the question around here.

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  • Mia Bluegirl

    Oooh, garlic for breakfast! Goodie goodie gumdrops! :)

    I too eat some beans occasionally, when the gut is happy. And chick peas. You gotta trust your body to tell you when all is well & you can go off on gastric adventures. It’s a nice way to live, the way you advocate Sarah xx

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  • http://www.sparrowandsea.com Jess @ Sparow + Sea

    I see fava and all I think of is ‘I ate his liver with some fava beans and a nice chianti’!!

    But this seems like a far more delightful meal than Ol’ Hannibal’s! Will have to give it a try…

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    Mia Bluegirl Reply:

    That was my first thought too! :D I was concerned people would think me strange so I’m glad you said it.

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    Adam Cordner Reply:

    SAME!

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    Sarah Wilson

    Sarah WilsonSarah Wilson Reply:

    haaaa! that would have been fava beans, not fava!

  • http://cinnamoneats.wordpress.com Naz

    Looks & sounds interesting will have to give it a go.

    Sarah I was wondering if you would do a post for those of us who did the I quit sugar program (second round) to see how everyone is going. Sort of like an update…. I know you’re busy right now with other stuff but it would be good to know if people are still reaping the benefits from it and to see who has stuck with it etc. I guess I’m also asking for myself personally because I feel like I’ve put on weight (well I know I have) but I’m wondering if it’s down to changing my eating habits after doing IQS (eating more fats like bacon, butter, eggs etc) …..

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    Amber Reply:

    Thanks Naz, like you I also put on weight. I’ve reverted back to some old habits – they die hard!!

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    Naz Reply:

    Hey Amber,

    Thanks for the reply. I’ve been pretty good with sticking to the no sugar thing but I have a feeling I might be overdoing it on the fats… if that’s possible. My way of eating has completely changed since doing the program but now I’m wondering if I’m just doing something wrong!

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    Mia Bluegirl Reply:

    Personally I find that quitting sugar helps a lot of things, and it’s definitely best to NOT be watching calories or portion sizes when first quitting (one thing at a time!) but I put on weight if I eat too much of anything. Simple as that. Be it sugar, fat, carbs or protein – too much food = fat Mia. I actually started to feel a lot better emotionally when I reduced my overall daily intake. For some reason eating too much makes me even more hungry, and lethargic.

    I hope that helps. x

    Kell Reply:

    Mia I agree with the eating too much thing – fantastically I found that by quitting sugar and refined carbs that my hunger really subsided!! Before this I was always hungry and I think refined carbs do actually make you hungry which makes sense when you understand how they effect your blood glucose etc. I have found that eating this way makes me choose healthy options I am not craving bread or sugar – my body is now craving the foods that make me feel so good and give me back the energy to keep fit and healthy!!

    Sarah Wilson

    Sarah WilsonSarah Wilson Reply:

    nice suggestion Nat…yes, I do suggest at the end of the program to go easy on the fats…it’s a great interim measure, and also a great subsitute for sugar …but it shouldn’t be overdone.
    will follow up on your suggestion x

    Naz Reply:

    Thanks everyone, for your comments. I will adjust my eating of fats and see what happens, I have an inkling it might be that.

    Sharon in Philly Reply:

    Hi Naz, so glad you put this out there, I haven’t put on weight but I haven’t lost any more either. I know I went a little crazy with the fats and haven’t really regulated that as well as portion size.

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    Naz Reply:

    Hey Sharon.

    Thanks for the reply, yep I think I might have gone a little crazy to so trying to cut back now!

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    KP Reply:

    I’ve been sugar free about 4 months now and also have put on weight. About 5kgs which is a dress size on me. I feel great otherwise – stable blood sugar, no cravings anymore, no fuzziness so I want to keep going with the sugar free although the weight gain is a bit depressing.
    Interestingly, I generally stay away from the sugar free desserts but last night I made the avocado chocolate mousse. Bad move. Added the rice malt syrup this time and I think it triggered the subsequent binge. Despite the richness of the mousse I ate 3 bowls of it and then went hunting for more food! I’m still joining the dots but I think I need to watch the ‘treats’ in future.
    Would love to hear more about others experiences and conclusions with weight gain / sugar free. There’s not a lot on the web on this other than the Leptin Reset and that doesn’t seem to work for many…

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    Anna Reply:

    Hi all – interesting discussion. I’ve cut right down on sugar – not totally out – since the beginning of the year. Nothing else about my diet has changed other than (close to) eliminating chocolate, cakes and biscuits etc. I’ve never drunk soft drink so no change there. Haven’t done a skerrick of exercise either. I’ve dropped 5kg (10% of my body weight) over this time.
    Most of all am loving waking up not having that dreadful bloated feeling round my guts I used to have!

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  • amy

    I made this today on my morning off uni. Really delicious! Using that much olive oil takes some getting used to, but it tastes pretty good.

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  • Maryann

    How many serves should the recipe make?

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    Sharon in Philly Reply:

    Good question, I was wondering the same.

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  • Cathy F

    Sounds delish – I will certainly give fava a try! I too have put on weight, but mine is because I had my thyroid out last October and am still eating the same amount of food I ate at my always-starving-Graves Disease thyroid-intact old self. I had thyroid out because I developed Graves Eye Disease and had severe eye pain + other complications. As I am blind already in one eye, I couldn’t risk losing the sight in the other. Still unsure was right decision though … but back to weight, fat & sugar … I have never had a sweet tooth and have always eaten a low sugar diet. The only added sugar I eat is 2 teaspoons in my coffee each day and I’ve now cut down to one coffee per day. I just CAN’T cut the sugar out – I don’t like coffee without it. I don’t eat processed pasta sauces, pasta, cakes, lollies or low fat yoghurt … I do eat a little bread though. So what am I doing wrong??? Can’t seem to lose the weight and feel fat and bloated!

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  • Vasiliki

    I love Fava .. one of my favourite summer dishes! MMmmmm.

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  • wry

    That looks so good. I don’t like food rules either. ;)

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  • Peckingbird

    I made this over the weekend and have been enjoying for breakfast with olive oil, squeeze of lemon, crumbled feta and lots of cucumber, fresh mint and parsley. GORGEOUS!!

    Thanks for the idea … will definitely become a staple.

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  • Anna

    I had this tonight for dinner (but without half as much oil as suggested). With parsley, fetta and cucumber, it was absolutely delicious and I’m still full 3 hours later!
    Thanks Sarah!

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  • Erin

    Finally got around to making this. Id seen it when i was in Greece, but was on a bit of a tzatziki binge at the time! Trying to watch my calories so made it with 1/2 cup olive oil and made it into 5 portions and had it with feta. It was delicious! Will definitely be making this again and again.

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