High Protein Ful Medames
Elevate your breakfast or lunch game with this High Protein Ful Medames – a hearty, flavorful twist on the traditional Middle Eastern staple! Packed with the goodness of protein-rich fava beans and chickpeas, this wholesome dish is infused with aromatic cumin, ground coriander, and fresh garlic, creating a warm and tantalizing medley of flavors. Juicy tomatoes and a splash of tangy lemon juice brighten the dish, while fresh parsley adds a vibrant herbal finish. Ready in just 35 minutes, this recipe is perfect for meal prep or a quick, satisfying meal. Pair it with warm, fluffy pita bread for an authentic experience that's as nourishing as it is delicious. Perfect for vegans and vegetarians, this high-protein dish is a must-try for anyone looking to enjoy healthy, plant-based Middle Eastern cuisine.
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Recipe Information
Ingredients
- 800 grams canned fava beans
- 400 grams chickpeas
- 4 tablespoons extra virgin olive oil
- 1 medium red onion
- 3 cloves garlic cloves
- 2 teaspoons cumin powder
- 1 teaspoon ground coriander
- 2 medium tomato
- 2 tablespoons lemon juice
- 4 tablespoons fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 pieces pita bread
Instructions
Rinse and drain the canned fava beans and chickpeas thoroughly.
Finely chop the red onion and mince the garlic cloves.
Dice the tomatoes into small pieces.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and garlic to the skillet, sautéing for about 3-4 minutes until the onion becomes translucent.
Stir in the cumin powder and ground coriander, cooking for an additional 1 minute to release the flavors.
Add the fava beans and chickpeas to the skillet, mixing well. Cook gently for about 5 minutes, stirring occasionally.
Add the diced tomatoes to the skillet, stirring them in. Allow the mixture to simmer for 7-10 minutes, allowing the flavors to meld together.
Stir in the lemon juice, salt, and black pepper, adjusting seasoning to taste.
Remove from heat and stir in half of the chopped parsley.
Serve the Ful Medames warm, garnished with the remaining parsley.
Accompany with warm pita bread for dipping.
Nutrition Facts
Calories |
646 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1280 mg | 56% | |
| Total Carbohydrate | 100.5 g | 37% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 11.0 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1098 mg | 23% | |
*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.
