Low Fat Foul Medammas
Discover the irresistible flavors of the Middle East with this Low-Fat Foul Medammas recipe—a nutritious spin on the traditional Egyptian dish. Featuring tender canned fava beans simmered with aromatic garlic, zesty lemon juice, and warming spices like cumin and paprika, this lightened-up version is packed with bold taste without the heavy oils. The recipe comes together effortlessly in just 25 minutes, making it a perfect choice for a wholesome weeknight meal. Garnished with fresh tomatoes, green onions, and parsley, this dish is vibrant, flavorful, and beautifully textured with mashed beans. Serve it warm with whole wheat pita or as a hearty salad topper for a satisfying, health-conscious experience. Perfect for anyone seeking a low-fat, high-protein option that doesn’t skimp on authentic taste!
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Recipe Information
Ingredients
- 2 cups canned fava beans
- 0.5 cup water
- 2 garlic cloves
- 0.25 cup reduced-sodium vegetable broth
- 3 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 0.5 teaspoon paprika
- 2 tablespoons chopped parsley
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tomato, diced
- 1 green onion, chopped
Instructions
Rinse the canned fava beans under running water and drain well.
In a medium saucepan, combine the drained fava beans with 0.5 cup water and bring to a gentle simmer over medium heat.
Peel and finely mince the garlic cloves and add them to the pan with the beans.
Stir in the reduced-sodium vegetable broth, lemon juice, ground cumin, ground coriander, and paprika.
Allow the mixture to simmer for about 10 minutes, stirring occasionally, until the beans are tender and the flavors meld together.
Gently mash some of the fava beans using a fork or potato masher to create a creamy texture while still keeping some beans whole.
Stir in the chopped parsley, salt, and black pepper. Adjust seasoning to taste.
Transfer the mixture to a serving bowl and garnish with diced tomato and chopped green onion.
Serve warm, accompanied by whole wheat pita bread or as a topping on a fresh salad.
Nutrition Facts
Calories |
506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.4 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1937 mg | 84% | |
| Total Carbohydrate | 96.0 g | 35% | |
| Dietary Fiber | 24.8 g | 89% | |
| Total Sugars | 12.3 g | ||
| Protein | 30.4 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 302 mg | 23% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 2018 mg | 43% | |
*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.
