Low Fat Ful Medames
Discover a lighter take on a Middle Eastern classic with our Low Fat Ful Medames recipe. Packed with vibrant flavors, this heart-healthy dish combines tender fava beans with zesty lemon juice, aromatic cumin, and fresh garlic for a satisfying yet guilt-free meal. Topped with juicy cherry tomatoes, crisp green onions, and fresh parsley, this wholesome recipe bursts with color and nutrition in every bite. Ready in just 25 minutes, this low-fat, vegan option is perfect for a quick lunch or dinner. Serve warm with whole wheat pita or flatbread for a delicious, fiber-rich pairing that elevates the flavors. Perfectly suited for anyone seeking a nutritious spin on traditional ful medames while keeping an authentic taste!
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Recipe Information
Ingredients
- 2 15 oz cans canned fava beans
- 2 tablespoons lemon juice
- 1 cup water
- 2 cloves fresh garlic
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup cherry tomatoes
- 0.25 cup fresh parsley
- 2 stalks green onions
- 0.5 teaspoon paprika
Instructions
Drain and rinse the canned fava beans under cold water to remove excess sodium.
In a medium saucepan, combine the rinsed fava beans, 1 cup of water, and 2 cloves of minced fresh garlic.
Place the saucepan over medium heat and bring to a gentle simmer. Cook for about 10-12 minutes, stirring occasionally.
Add 2 tablespoons of lemon juice, 1 teaspoon of ground cumin, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to the beans. Stir well to incorporate the spices.
Remove the saucepan from heat and use a fork or potato masher to gently mash the beans while leaving some chunks for texture.
Slice the cherry tomatoes in halves, finely chop the fresh parsley, and slice the green onions thinly.
Transfer the ful medames to a serving dish, and garnish with cherry tomatoes, fresh parsley, green onions, and a sprinkle of paprika.
Serve warm with whole wheat pita or flatbread.
Nutrition Facts
Calories |
791 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.5 g | 6% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3506 mg | 152% | |
| Total Carbohydrate | 145.8 g | 53% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 12.2 g | ||
| Protein | 49.2 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 375 mg | 29% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2652 mg | 56% | |
*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.
