High Protein Foul Medames
Elevate your meal prep game with this flavorful and nutrient-packed High Protein Foul Medames recipe! This modern twist on the classic Middle Eastern dish combines hearty fava beans and chickpeas for a powerhouse of plant-based protein that's perfect for breakfast, lunch, or dinner. Enhanced with creamy tahini, zesty lemon juice, and aromatic ground cumin, this vibrant recipe is bursting with savory goodness. Fresh tomato, red onion, and parsley provide a colorful garnish, while olive oil ties everything together for a luscious finish. Ready in just 25 minutes and easy to prepare, this protein-rich dish is perfect for those seeking healthy, satisfying meals that are rich in flavor and tradition. Pair it with warm pita bread or enjoy it solo as a wholesome, balanced meal.
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Recipe Information
Ingredients
- 15 oz canned fava beans
- 15 oz canned chickpeas
- 0.5 cup water
- 2 whole garlic cloves
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 2 tbsp tahini
- 1 tsp ground cumin
- 0.5 tsp salt
- 0.25 tsp black pepper
- 1 medium tomato
- 0.5 medium red onion
- 0.25 cup parsley
Instructions
Drain and rinse the canned fava beans and chickpeas under cold water and set them aside.
In a medium saucepan, combine the fava beans and chickpeas with 1/2 cup of water. Add the garlic cloves.
Place the saucepan over medium heat and bring to a gentle simmer for about 10 minutes until the beans are heated through and slightly tender.
While the beans are simmering, finely chop the tomato, red onion, and parsley. Set aside for garnish.
Once the beans are warmed through, remove the saucepan from heat and drain any excess liquid.
In a mixing bowl, mash the beans and garlic with a fork or potato masher, leaving some beans whole for texture.
Mix in the olive oil, lemon juice, tahini, ground cumin, salt, and black pepper. Stir until well combined.
Transfer the mixture to a serving dish and garnish with chopped tomato, red onion, and parsley.
Drizzle with a little extra olive oil if desired.
Serve the High Protein Foul Medames with warm pita bread or on its own. Enjoy this nutritious and satisfying dish at any time of the day.
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 853 mg | 37% | |
| Total Carbohydrate | 43.0 g | 16% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 6.1 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 669 mg | 51% | |
| Iron | 2683.0 mg | 14906% | |
| Potassium | 591 mg | 13% | |
*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.
