Low Fat Foul Medames
Elevate your culinary routine with a healthy twist on an authentic Middle Eastern classic—Low Fat Foul Medames! This hearty, protein-packed dish spotlights tender fava beans simmered to perfection and mashed into a creamy, comforting base. Infused with bold flavors from garlic, fresh lemon juice, tomato, and a fragrant blend of cumin, paprika, and black pepper, it’s an irresistible combination of zest and earthiness. A drizzle of olive oil and a vibrant garnish of parsley and cilantro provide the finishing touch, making it both nutritious and visually stunning. Perfectly paired with warm pita bread or enjoyed solo, this low-fat recipe delivers guilt-free indulgence and a satisfying meal in every bite. With minimal prep and slow simmering for optimal flavor, it’s an ideal choice for health-conscious foodies craving a true taste of the Mediterranean.
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Recipe Information
Ingredients
- 500 grams dried fava beans
- 1 liter water
- 3 garlic cloves
- 1 lemon
- 1 tomato
- 1 teaspoon black pepper
- 1 teaspoon ground cumin
- 0.5 teaspoon paprika
- 2 tablespoons fresh parsley
- 2 tablespoons fresh cilantro
- 1 tablespoon olive oil
- 1 teaspoon salt
Instructions
Rinse the dried fava beans thoroughly under cold water and place them in a large bowl. Cover the beans with water and let them soak overnight or for at least 8 hours to soften.
Drain and rinse the soaked beans. Transfer them to a large pot and cover with 1 liter of fresh water. Bring to a boil over medium-high heat, then reduce the heat to low and let simmer for about 1.5 to 2 hours or until the beans are tender. Ensure to skim off any foam that forms on the surface.
While the beans are cooking, prepare the fresh ingredients: peel and mince the garlic cloves, finely chop the tomato, and juice the lemon.
Once the beans are tender, remove the pot from heat and drain the beans, reserving a cup of the cooking liquid.
In the same pot, mash the beans with a wooden spoon or a potato masher, adding reserved cooking liquid gradually until you reach the desired consistency.
Stir in the minced garlic, lemon juice, chopped tomato, black pepper, cumin, paprika, and salt. Mix until all ingredients are well incorporated and heated through over low heat if necessary.
Serve warm in a shallow dish, drizzled with olive oil, and garnished with chopped parsley and cilantro.
This dish can be accompanied by fresh pita bread or enjoyed as is for a hearty meal. Adjust salt and citrus to taste before serving.
Nutrition Facts
Calories |
1933 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3647 mg | 159% | |
| Total Carbohydrate | 314.8 g | 114% | |
| Dietary Fiber | 129.7 g | 463% | |
| Total Sugars | 24.3 g | ||
| Protein | 134.3 g | 269% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 671 mg | 52% | |
| Iron | 37.7 mg | 209% | |
| Potassium | 5831 mg | 124% | |
*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.
