Heart-Healthy Foul Medammas
Discover the vibrant flavors of our **Heart-Healthy Foul Medammas**, a delicious and nutrient-packed spin on the classic Middle Eastern dish. This easy-to-make recipe combines tender fava beans with a fragrant medley of garlic, cumin, and coriander, all brought to life with a refreshing burst of lemon juice. Fresh tomatoes, parsley, and green onions add a bright, colorful touch, while extra virgin olive oil provides heart-friendly fats that make every bite indulgent yet guilt-free. Ready in just 25 minutes, this dish is perfect as a warm appetizer or a wholesome meal when paired with whole-grain pita bread. Whether you're looking to enjoy a Mediterranean comfort food or support heart health with nutrient-rich ingredients, this satisfying recipe delivers on all fronts!
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Recipe Information
Ingredients
- 2 cups canned fava beans
- 2 tablespoons extra virgin olive oil
- 3 large garlic cloves
- 2 tablespoons lemon juice
- 1 medium tomatoes
- 0.5 cup parsley
- 2 stalks green onions
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 0.25 teaspoon red chili flakes (optional)
Instructions
Rinse and drain the canned fava beans under cold water to remove excess sodium, if desired. Set aside.
Peel and finely mince the garlic cloves.
Dice the tomatoes into small cubes and finely chop the parsley and green onions.
In a medium saucepan, heat the extra virgin olive oil over medium heat.
Add the minced garlic to the saucepan and sauté for about 1-2 minutes, or until fragrant, being careful not to burn it.
Add the rinsed and drained fava beans to the saucepan. Stir well to combine with the garlic and oil.
Pour in the lemon juice, and sprinkle the cumin, coriander, black pepper, salt, and optional red chili flakes over the beans. Stir to distribute the spices evenly.
Cook for about 5-7 minutes, gently mashing some of the fava beans with the back of a spoon until the mixture is heated through and slightly thickened.
Remove from heat and stir in the diced tomatoes, chopped parsley, and green onions.
Serve the foul medammas warm, drizzling a little more olive oil over the top if desired, with whole-grain pita bread or a side of fresh vegetable sticks for a heart-healthy meal.
Nutrition Facts
Calories |
737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2488 mg | 108% | |
| Total Carbohydrate | 93.0 g | 34% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 8.7 g | ||
| Protein | 30.0 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 293 mg | 23% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1804 mg | 38% | |
*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.
