Ramadan: Healthy food for Suhoor

Suhoor is the most important meal of the day during Ramadan as it is the fuel to get you through a day of fasting. Since most of us eat Suhoor just before Fajr, it also needs to be quick and easy to prepare. This makes it tempting to reach for a bowl of sugary cereal or a pastry, but these high-carb, low-protein options will have you feeling hunger pains long before Maghrib. Instead, try this make-ahead, protein and fibre-packed option. Cook the night before and simply heat-and-eat in the morning.

Foul Muddamas
This Egyptian favourite is packed with fibre and protein. Eat it alone or scoop it up with flatbread or top with a fried egg. (Serves 4)

Ingredients
1/3 cup extra virgin olive oil, divided
1 onion, diced
2 cloves garlic, mashed (or more to taste)
1 1/2 teaspoon cumin
2 cans small fava beans
1 teaspoon salt, more to taste
1/4 teaspoon red pepper flakes
2 tablespoons lemon juice
Optional for serving: Chopped tomato, spring onion,
parsley, and roast garlic

Method In a large skillet, heat 1 tablespoon olive oil over medium heat. Fry the diced onion till it becomes translucent and golden. Add garlic and cumin, sauté for 1 minute till fragrant. Add the fava beans to the pan, then add about ½ cup of water to the skillet. Bring mixture to a boil. Reduce heat to medium low, season with salt and pepper flakes to taste. Cover the skillet. Let mixture simmer for about 10 minutes on medium low heat until the beans are nice and tender. Remove lid from pot and continue to cook until the liquid has reduced by about 75 per cent. Remove from heat. Drain the beans, reserving the liquid, add lemon juice, and mash to desired consistency (I like to leave mine chunky), adding back in cooking liquid if it becomes too dry. To serve, have chopped tomato, green onion, parsley, ground cumin, and roast garlic ready for topping, along with olive oil for drizzling. [email protected]