Heart-Healthy Foul Medames
Discover the vibrant flavors of 'Heart-Healthy Foul Medames,' a wholesome twist on the traditional Egyptian breakfast dish that's perfect for promoting cardiovascular wellness. This plant-based recipe features nutrient-rich dried fava beans simmered to fork-tender perfection, then mashed with aromatic garlic, zesty lemon juice, and a drizzle of heart-friendly extra-virgin olive oil. Enhanced with the warm spices of cumin and coriander, and adorned with fresh cherry tomatoes, parsley, and green onions, this dish offers a burst of color and flavor in every bite. Ready in under two hours, this protein-packed meal is ideal for serving warm alongside whole-grain pita or crisp veggies. Elevate your healthy eating routine with this Mediterranean-inspired delight while adding keywords like "heart-healthy recipes," "Mediterranean diet meals," and "plant-based fava bean recipes" to your culinary vocabulary!
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Recipe Information
Ingredients
- 1 cup dried fava beans
- 4 cups water
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 cup cherry tomatoes, diced
- 1 cup parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 green onions, sliced
Instructions
Rinse the dried fava beans under cold water. Place them in a large bowl, cover with fresh water, and soak overnight for 8-12 hours.
Drain and rinse the soaked fava beans. Transfer them to a pot and add 4 cups of water. Bring to a boil over medium-high heat.
Reduce heat to low, cover the pot, and let the beans simmer for about 90 minutes until they are tender and easily mashed with a fork.
Once the fava beans are cooked, drain any excess water, leaving about 1/4 cup in the pot.
Using a fork or potato masher, mash the beans to your desired consistency. You can leave some beans whole for texture or make it smoother.
Stir in the lemon juice, olive oil, minced garlic, ground cumin, and ground coriander. Mix well to combine all the ingredients.
Add the diced cherry tomatoes and chopped parsley. Season with salt and black pepper, adjusting to taste.
Serve warm, garnished with sliced green onions and a drizzle of olive oil if desired. Pair with whole grain pita bread or fresh vegetables for a complete meal.
Nutrition Facts
Calories |
249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 265 mg | 12% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 13.6 g | 48% | |
| Total Sugars | 2.5 g | ||
| Protein | 13.9 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 725 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.
