Egyptian Brown Bean Salad
Bursting with vibrant Mediterranean flavors, this Egyptian Brown Bean Salad is a refreshing and hearty dish that highlights the rich, earthy taste of tender fava beans (or fool medames). Complemented by crisp cucumbers, juicy tomatoes, and the zesty bite of red onion, this salad gets an aromatic boost from fresh parsley and cilantro. A tangy dressing of olive oil, lemon juice, cumin, and garlic ties everything together, making it the perfect combination of bright and savory. Optional chili pepper adds a delightful kick for those who enjoy a touch of heat. Ready in just 20 minutes, this wholesome salad can be served chilled or at room temperature, making it an ideal side dish, appetizer, or light meal when paired with warm pita bread. Packed with protein, fiber, and bold flavors, this recipe is a delicious nod to traditional Egyptian cuisine.
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Recipe Information
Ingredients
- 2 cups cooked brown beans (fava beans or canned fool medames)
- 1 medium, diced tomato
- 1 medium, diced cucumber
- 0.5 medium, finely chopped red onion
- 0.25 cup, finely chopped parsley
- 0.25 cup, finely chopped fresh cilantro
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 clove, minced garlic
- 1 small, finely chopped chili pepper (optional, for heat)
Instructions
If using canned brown beans (fava beans), drain and rinse them thoroughly under cold water. If using dried beans, cook them until tender according to package instructions and allow them to cool.
In a large mixing bowl, combine the brown beans, diced tomato, diced cucumber, and finely chopped red onion.
Add the fresh parsley and cilantro to the bowl, mixing gently to combine.
In a small bowl, whisk together the olive oil, lemon juice, ground cumin, salt, black pepper, and minced garlic. If you're using chili pepper for heat, stir it into the dressing as well.
Pour the dressing over the bean and vegetable mixture, tossing until everything is evenly coated.
Taste and adjust seasoning if needed, adding more lemon juice, salt, or pepper to suit your preference.
Cover and refrigerate the salad for at least 15 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a side dish, or pair with warm pita bread for a light and satisfying meal.
Nutrition Facts
Calories |
836 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.1 g | 55% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1007 mg | 44% | |
| Total Carbohydrate | 89.7 g | 33% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 13.5 g | ||
| Protein | 30.3 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2121 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
