Foul Medammas
Savor the authentic flavors of the Mediterranean with this easy and hearty Foul Medammas recipe! This traditional dish, made with creamy fava beans, zesty lemon juice, fragrant garlic, and a blend of warm spices like cumin and coriander, is a comforting and nutritious option for breakfast, lunch, or a light dinner. Topped with vibrant cherry tomatoes, crisp red onion, and fresh parsley, and drizzled with a touch of extra virgin olive oil, this dish is packed with both flavor and nutrients. Ready in just 25 minutes, it pairs perfectly with warm, fluffy pita bread for scooping. Whether you're looking for a plant-based meal or exploring Middle Eastern cuisine, Foul Medammas is a must-try recipe that brings bold, wholesome flavors to your table.
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Recipe Information
Ingredients
- 2 15-ounce cans canned fava beans
- 2 cloves garlic cloves
- 1 lemon
- 3 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup cherry tomatoes
- 0.25 cup red onion
- 0.25 cup parsley
- 4 pieces pita bread
Instructions
Rinse the fava beans under cold water and drain them well.
Peel and finely mince the garlic cloves.
Juice the lemon and set aside.
In a medium saucepan over medium heat, combine the fava beans with half of the minced garlic, 2 tablespoons of olive oil, ground cumin, ground coriander, salt, and black pepper.
Stir well and cook for about 10 minutes, or until the beans are heated through and start to soften slightly.
Using a potato masher or the back of a spoon, lightly mash the fava beans to break some of them, allowing the flavors to meld together. Leave some beans whole for texture.
Remove from heat and stir in the remaining garlic, half the lemon juice, and adjust seasonings to taste.
Chop the cherry tomatoes into halves or quarters, and finely dice the red onion. Finely chop the parsley.
Transfer the foul to a serving dish and top with cherry tomatoes, red onion, and parsley.
Drizzle with the remaining tablespoon of olive oil and the rest of the lemon juice over the top.
Serve warm with pita bread and enjoy your delicious Foul Medammas.
Nutrition Facts
Calories |
450 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1060 mg | 46% | |
| Total Carbohydrate | 72.1 g | 26% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 4.6 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 707 mg | 15% | |
*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.
