Ful Medames
Dive into the heart of Middle Eastern comfort food with Ful Medames, a wholesome and flavorful dish centered around delicately cooked fava beans infused with aromatic spices and a tangy kick of fresh lemon juice. This vegan-friendly recipe combines tender beans with garlic, cumin, and extra virgin olive oil, creating a rich and satisfying base that’s elevated by vibrant additions like chopped tomato, onion, and parsley. Traditionally served warm and often garnished with hard-boiled eggs, this classic Egyptian breakfast or mezze is a delightful combination of textures and bold flavors. Pair Ful Medames with soft, warm pita bread to scoop up every luscious bite, and enjoy a dish that's as nourishing as it is irresistibly delicious. Perfect for a hearty brunch or a nutritious vegetarian meal, this one-pot wonder will transport you to the bustling streets of Egypt with every spoonful.
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Recipe Information
Ingredients
- 2 cups dried fava beans
- 6 cups water
- 3 garlic cloves, minced
- 0.25 cup lemon juice
- 0.25 cup extra virgin olive oil
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 0.25 cup parsley, chopped
- 1 tomato, finely chopped
- 0.5 onion, finely chopped
- 2 hard-boiled eggs, optional
- 2 loaves pita bread, for serving
Instructions
Rinse and drain the dried fava beans. Soak them in enough water to cover for at least 8 hours or overnight.
After soaking, drain and rinse the beans again. Place them in a large pot and add 6 cups of fresh water.
Bring the pot to a boil over high heat, then reduce the heat to low and let it simmer. Cover the pot and cook for about 1.5 to 2 hours, or until the beans are soft and tender. Check occasionally and add more water if necessary to keep the beans covered.
Once the beans are cooked, drain and transfer them to a mixing bowl. Using a fork or a potato masher, partially mash the beans, leaving some whole for texture.
Add the minced garlic, lemon juice, olive oil, salt, ground cumin, black pepper, and paprika to the beans. Mix everything thoroughly to combine well.
Incorporate the chopped parsley, tomato, and onion into the mixture. Stir everything together.
Taste and adjust seasoning if needed. You might want to add more salt or lemon juice depending on your preference.
Serve the ful medames warm. Optionally, garnish with slices of hard-boiled eggs.
Accompany with warm pita bread for a complete meal.
Nutrition Facts
Calories |
564 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 628 mg | 27% | |
| Total Carbohydrate | 71.8 g | 26% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 4.6 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 175 mg | 13% | |
| Iron | 8.0 mg | 45% | |
| Potassium | 1260 mg | 27% | |
*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.
