Heart-Healthy Ful Medames
Discover the wholesome goodness of Heart-Healthy Ful Medames, a modern take on the classic Egyptian dish that’s as nourishing as it is flavorful. Packed with protein-rich dried fava beans, this recipe simmers them to tender perfection before blending them with heart-friendly olive oil, zesty lemon juice, and fragrant garlic. A sprinkle of ground cumin and paprika adds a warm, smoky depth, while a refreshing medley of fresh parsley, crisp cucumber, juicy tomato, and tangy green onions provides a vibrant crunch. This easy-to-make dish is ideal for meal prep or a nutritious family meal, delivering all the fiber and flavor your heart craves. Serve it warm or at room temperature alongside fluffy pita bread for a satisfying Mediterranean-inspired spread. Perfect for vegetarians and those seeking a healthier lifestyle, this recipe is a celebration of simplicity and wellness.
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Recipe Information
Ingredients
- 1 cup Dried fava beans
- 2 tablespoons Olive oil
- 3 large Garlic cloves, minced
- 3 tablespoons Lemon juice
- 1 teaspoon Ground cumin
- 0.5 teaspoon Paprika
- 0.5 cup Fresh parsley, chopped
- 1 medium Tomato, diced
- 3 stalks Green onions, sliced
- 1 small Cucumber, diced
- 0.25 teaspoon Salt
- 0.25 teaspoon Pepper
- 3 cups Water
Instructions
Rinse the dried fava beans thoroughly under cold water. Soak them overnight in a bowl with enough water to cover them plus an extra inch.
Drain and rinse the soaked fava beans. In a large pot, combine the beans with 3 cups of water. Bring to a boil over high heat, then reduce heat to low and cover the pot. Let simmer for about 60 minutes or until beans are tender. Skim off any foam that forms on the surface during cooking.
Once the fava beans are cooked, drain any excess water and return them to the pot. Using a potato masher, lightly mash the beans until about half of them are broken up. The consistency should be creamy but with some chunks remaining.
In a small skillet, heat the olive oil over medium heat. Add the minced garlic and cook until fragrant and slightly golden, about 1 minute. Be careful not to burn the garlic.
Pour the cooked garlic and oil over the mashed fava beans. Add lemon juice, ground cumin, paprika, salt, and pepper to the pot. Stir well to combine all ingredients.
In a serving bowl, mix the chopped parsley, diced tomato, sliced green onions, and diced cucumber.
Spoon the fava bean mixture into the serving bowl. Toss gently with the vegetable-herb mixture to combine.
Adjust seasoning with additional salt, pepper, or lemon juice to taste if necessary.
Serve the Ful Medames warm or at room temperature. It's traditionally eaten with pita bread.
Nutrition Facts
Calories |
1075 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 729 mg | 32% | |
| Total Carbohydrate | 145.6 g | 53% | |
| Dietary Fiber | 58.5 g | 209% | |
| Total Sugars | 14.0 g | ||
| Protein | 60.5 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 638 mg | 49% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 3969 mg | 84% | |
*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.
