A healthier twist on a classic, the protein here comes not only from the cannellini beans, but also from (at the risk of alienating French readers) a béchamel sauce that is not made using the traditional method involving flour and butter, but instead, has cashew protein as a major constituent.

You will need

• 3 medium potatoes, chopped (no need to peel them; you can if you want, but many of the nutrients are there and they’re not a problem for the recipe)
• 1 can cannellini beans (also called white kidney beans)
• 1 medium onion, chopped
• 2 stalks celery, sliced
• 1 carrot, chopped
• ½ bulb garlic, minced (or more, if you like)
• 1 jalapeño, chopped
• 2 tbsp tomato paste
• 1 tbsp chia seeds
• 2 tsp black pepper, coarse ground
• Extra virgin olive oil, for frying

For the béchamel sauce:

• ½ cup milk (we recommend a neutral-tasting plant milk, such as unsweetened soy, but go with your preference)
• ⅓ cup cashews, soaked in hot water for at least 5 minutes (longer is fine) and drained
• ¼ cup nutritional yeast
• 1 tsp garlic powder
• 1 tsp dried thyme

Method

(we suggest you read everything at least once before doing anything)

Note: it will be a bonus if you can use a pan that is good both for going on the hob and in the oven, such as a deep cast iron skillet, or a Dutch oven. If you don’t have something like that though, it’s fine, just use a sauté pan or similar, and then transfer to an oven dish for the oven part—we’ll mention this again when we get to it.

1) Preheat the oven to 250℉/175℃.

2) Heat the pan, adding some oil and then the oven; fry it for about 5 minutes, stirring often.

3) Add the potatoes, celery, carrot, garlic, and jalapeño, stirring for another 2 minutes.

4) Add the tomato paste, along with 1 cup water, the chia seeds, and the black pepper, and cook for a further 15 minutes, stirring occasionally as necessary.

5) Add the cannellini beans, and cook for another 15 minutes, stirring occasionally as necessary.

6) Blend all the ingredients for the béchamel sauce, processing it until it is smooth.

7) If you are using an oven-safe pan, pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and transfer it to the oven. Don’t use a lid.

If you’re not using an oven safe pan, first transfer the bean mixture to an oven dish, then pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and put it in the oven. Don’t use a lid.

8) Bake for about 15 minutes, or until turning golden-brown on top.

9) Serve! It can be enjoyed on its own, or with salad and/or rice. See also, our Tasty Versatile Rice Recipe.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• What Matters Most For Your Heart?
• The Many Health Benefits Of Garlic
• Easily Digestible Vegetarian Protein Sources
• Is Dairy Scary?
• Cashew Nuts vs Coconut – Which is Healthier?
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)

Take care!

How old is this dish? Well, let’s put it this way, it used to be called “𓅮𓏏𓈖” and remnants of it have been found at neolithic burial sites in Egypt. Nowadays it’s called “فول مدمس”, which gets rendered a lot of different ways in the Latin alphabet, but “fūl mudammas” is one option. For short, it’s just called “fūl”, which is pronounced like the English word “fool”, and it’s about the beans.

From chana masala with poori to frijoles refritos to beans on toast, lots of cultures have some version of this breakfast food, and all can be great (yes, even the beans on toast). But today we’re about this particular kind of morning protein, fiber, fats, and healthful spices.

You will need

• 2x 14 oz cans fava beans (other kinds of beans work as substitute; kidney beans are common substitution, but this writer prefers black beans personally if she doesn’t have fava in), drained
• 4 garlic cloves, crushed
• 1 tbsp extra virgin olive oil
• 1 teaspoon sweet cinnamon (or ½ sweet cinnamon stick)
• 1 tsp cumin seeds
• 1 tsp chili flakes
• 1 tsp paprika
• 1 tsp black pepper
• Juice of ½ lemon
• For the relish: 1 medium tomato, finely chopped; 1 tbsp extra virgin olive oil; 2 tbsp parsley, finely chopped
• To serve: 4 pitta breads, 2 eggs (omit if vegan), and a selection of pickled vegetables, drained

Method

(we suggest you read everything at least once before doing anything)

1) Add the olive oil to a saucepan over a medium heat; add the garlic, cumin seeds, and cinnamon. Keep these moving for a minute or two before moving to the next step.

2) Add the fava beans, as well as the other seasonings (chili flakes, paprika, black pepper), and mix thoroughly

3) Add 1 cup boiling water, and keep everything on a simmer for about 20 minutes, stirring often. Add the lemon juice while it’s simmering; when the beans start to break down and the mixture starts to thicken, it’s ready.

4) Mix the relish ingredients (finely chopped tomato, olive oil, parsley) thoroughly in a small bowl

5) Toast the pitta breads, and if using, soft-boil the eggs.

6) Serve! We suggest: fūl in a bowl, with one half of a soft-boiled egg per bowl, topped with the relish, and served with the pitta bread and pickled vegetables on the side.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
• Making Friends With Your Gut (You Can Thank Us Later)
• Less Obvious Probiotic Benefits ← the pickled vegetables contain the probiotics here, while the beans are a great source of prebiotic fiber; this is why they work so well together
• Our Top 5 Spices: How Much Is Enough For Benefits?
• A Tale Of Two Cinnamons
• Eggs: All Things In Moderation?

Take care!