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The Egyptian breakfast: fava beans warmed through and crushed roughly in their own liquid, sharpened with lemon and garlic, then flooded with olive oil and scattered with tomato and parsley. Eaten with bread, out of the same bowl.

Thin, lacy gram-flour pancakes studded with onion, tomato, chili and cilantro. High-protein, naturally gluten-free, and on the plate in twenty-five minutes.

Tortillas toasted flat until they snap, spread with warm cumin-spiked black beans and topped with avocado, red onion and lime. Fifteen minutes, mostly from the cupboard.

Cannellini or butter beans forked into a chunky, garlicky spread with olive oil and lemon, piled onto good toast and topped with sliced tomato, herbs and chili flakes. Ten minutes, and far more filling than it looks.

A hearty one-skillet breakfast: sweet potato diced small and browned until tender, then folded through smoky paprika, cumin and black beans. High-fiber, high-protein, and it holds you well into the afternoon.

Tortillas crisped in a pan and then folded through warm salsa verde just long enough to soften at the edges without collapsing. Topped with black beans, avocado, onion and lime.