Foul Medames (Egyptian Fava Bean Mash) with Soft Egg and Tahini

Foul medames is one of Egypt's most beloved breakfasts, a warm mash of fava beans simmered with garlic, cumin, and plenty of lemon, traditionally scooped up with flatbread. This version keeps things simple, using canned fava beans, or substituting cannellini beans, for a quick weekday version.

Fava beans are a legume, and legumes as a group are among the more commonly cited phytoestrogen-rich foods often discussed around menopause and midlife eating. A soft-cooked egg on top adds protein, and a drizzle of tahini brings in calcium along with its characteristic nutty richness.

Serve with warm whole wheat pita for scooping, and set out extra lemon wedges, chopped tomato, and a drizzle of olive oil so everyone can finish their bowl to taste.