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A Gut-Friendly Start: Ful Medames with Poached Eggs

01st July 2026

Pulses and lentils are a good source of protein at the beginning of the day. Haricot beans and lentils provide excellent slow-release energy and soaking overnight to break down the fibre makes them more digestible. Their nutrients are accessed without taxing the digestive system.

  • Health and Wellbeing

  • gut health

  • Food & Drink

Gut Friendly Egg and Medames (1).png

Ingredients

Serves 4
20g (¾oz) clarified butter
300g (10oz) onions, thinly sliced
½ tsp ground cumin
1 tsp ground coriander
1 garlic clove, crushed
400ml (14fl oz/143 cups) chicken stock
80g (3oz/generous / cup) dried haricot beans, soaked in water with lemon juice overnight, then brought to the boil and simmered until soft
40g (1½oz/¼ cup) red lentils, soaked in boiling water with 1 tsp lemon juice 40g (1½oz/¼ cup) Puy lentils, soaked in water with lemon juice overnight,
then boiled for 20 minutes
40g (1½oz/¼ cup) green lentils, soaked in water with lemon juice overnight,
then boiled for 25 minutes
½ tsp grated unwaxed lemon zest
4 tsp lemon juice
salt and ground black pepper
few sprigs of flat-leaf parsley, chopped
8 organic free-range eggs
dash of vinegar
extra virgin olive oil, for drizzling

Method

In a medium pan, heat the clarified butter and sauté the onions over a medium heat until softened and starting to caramelize, stirring continuously once the onion takes on a little colour.
In the last few minutes, add the cumin, coriander and garlic, and then pour in the chicken stock. Increase the heat and cook rapidly to reduce by half, then add the cooked beans and all the lentils.
Continue cooking over a medium heat until most of the stock has been absorbed by the beans and lentils. Add the lemon zest, lemon juice, some salt and pepper and, finally, the chopped parsley.
Poach the eggs in a pan of salted water with a dash of vinegar for 3 minutes. Serve on top of the beans and drizzle with olive oil.

This recipe is taken from Gut Gastronomy: Revolutionise Your Eating to Create Great Health, by Vicky Edgson & Adam Palmer. This is a great Gut-Friendly cookbook which is based on the health regime devised by Elaine Williams and Stephanie Moore, our Gut Health Programme Leader. 

  • Health and Wellbeing

  • gut health

  • Food & Drink