Beans are a common choice for breakfast around the globe – think British baked beans on toast, ful medames in the Middle East, or huevos rancheros which often includes a side of pinto or refried beans. In the North American culinary traditions in which I was raised, morning meals are more likely to centre on eggs, toast, and cereal, or sometimes yogurt and fruit, with beans nowhere in sight.
That type of breakfast is not necessarily a problem but Canadians generally do not consume adequate fibre and its near total absence from the breakfast plate is notable, especially if, like me, you are dealing with twin diagnoses of pre-diabetes and elevated cholesterol.
Fibre is not the only solution to these conditions, but it is an important one. And adding a serving of beans for breakfast is an easy way to increase dietary fibre and add a healthy dose of plant protein and phytonutrients to your daily diet.
Why I Made the Switch from Eggs to Beans
Let me preface this section by saying that I do not think eggs are bad or should be avoided at breakfast or any other time of day. For me personally, beans are the better choice. Here’s why.
After my aforementioned diagnosis of pre-diabetes and elevated cholesterol, I knew I had to add more fibre to my diet. I concentrated on lunch at first, on the recommendation of a dietitian who was helping me figure out how to lower my blood sugar. My mid-day meal seemed to be a trouble spot for me as far as blood sugar spikes. After an early breakfast and working all morning, I would be extremely hungry at lunch and reach for whatever could fill me the fastest, which often meant simple carbs like crackers and high-fat dairy, like cheese.
The dietitian noted that, when extremely hungry, starting with fibre is best because it takes longer to digest, resulting in a more controlled release of sugar to the bloodstream.
Knowing how famished I feel when waking in the morning, it made sense to me to apply the same thought process to my breakfast. For years I had been eating the same thing for breakfast: one egg and a lot of egg whites, fried then sandwiched on a wholegrain bagel with a slice of cheese, along with fruit or a raw vegetable.
It wasn’t a bad breakfast – even the dietitian said so – but it didn’t have the hit of fibre I needed first thing in the morning when my stomach was growling for food. So I decided to switch up my breakfast like I had my lunch: eggs and cheese were out and savoury beans garnished with vegetables and fresh herbs were in. To ensure a complete protein, I also added a couple of slices of wholegrain seed bread with nut or seed butter.
My Choice of Breakfast Beans
When considering what kind of beans to eat for breakfast, one dish came to mind immediately: “foul” (aka ful medames, as referenced above). I had had it for lunch at a Middle Eastern restaurant many years ago but when searching for a recipe so I could make it at home, I learned that it was traditionally served for breakfast. Serious Eats refers to it as a “North African and Levantine” dish and a staple in many countries, including Ethiopia, Egypt, Yemen, and Syria.
Although there are many regional variations, the main ingredients seem fairly consistent across all versions: fava beans, cumin, garlic, tahini, and lemon juice.
I make my own version now, using ingredients I am more likely to have on hand, like green broad beans instead of brown favas, and nut or seed butter instead of tahini, but the garlic, cumin, and lemon are still the stars of the dish. I serve it with chopped tomatoes and fresh parsley. The flavour is amazing and, unlike my previous breakfast, it keeps me feeling full but not overstuffed.
I tend to stick with the same breakfast for years on end, but when it comes to beans, there are many options from other cultures. If a potent mix of cumin and garlic first thing in the morning doesn’t appeal to you, other options might. I’ve linked to a few recipes here that I will also be trying myself, just to mix things up. Some of these can take time to cook so you might want to make them ahead and reheat in the morning.
- Baked Beans on Toast, a British classic.
- Puttanesca Beans on Toast. I tried this for dinner knowing I would save the leftovers for breakfast. Robust and intense but so good!
- Breakfast Dal Bowl. I haven’t made this yet but it sounds delicious.
- Ful Medames, Cairo style.
- Italian Breakfast (Tuscan Farmers Breakfast) featuring white cannellini beans.
- Refried beans for serving with huevos rancheros or on their own with toast.
Photo of beans by Betty Subrizi on Unsplash.