Low Sodium Foul Medames
Indulge in the wholesome flavors of Low Sodium Foul Medames, a heart-healthy twist on the classic Middle Eastern dish. This vegan recipe centers around tender, protein-rich fava beans simmered slowly to perfection, creating a creamy base infused with garlic, cumin, and coriander for an aromatic depth without the need for added salt. Fresh tomatoes, green onions, and a splash of lemon juice bring brightness and balance, while a drizzle of olive oil enhances the dish’s rich, earthy flavor. Topped with parsley for a burst of color and served alongside warm bread or rice, this low sodium version of Foul Medames is as nutritious as it is satisfying. Perfect for those seeking a delicious, low-sodium meal, this simple yet flavorful recipe is sure to become a household favorite!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 250 grams dried fava beans
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- 3 pieces garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 tablespoons fresh parsley
- 1 large fresh tomatoes
- 2 stalks green onions
- 0.5 teaspoon ground black pepper
- 1200 milliliters water
Instructions
Rinse the dried fava beans under cold water and remove any debris or damaged beans.
Place the fava beans in a large pot and cover with 1200 milliliters of water. Let them soak overnight, or for at least 8 hours.
Drain the soaked beans and rinse again under cold water.
Return the beans to the pot and add 1200 milliliters of fresh water.
Bring the pot to a boil over medium-high heat, then reduce to a simmer. Cover and cook for 60-90 minutes, or until the beans are tender. Stir occasionally and add more water if necessary to keep the beans submerged.
While the beans are cooking, mince the garlic cloves and finely chop the fresh parsley.
Dice the large tomato and thinly slice the green onions.
Once the beans are cooked, drain any excess water, leaving about a cup of cooking liquid in the pot.
Add the olive oil, lemon juice, minced garlic, ground cumin, and ground coriander to the beans. Stir well to combine.
Mash the beans gently with a potato masher or the back of a spoon, leaving some beans whole for texture.
Mix in the diced tomato and sliced green onions.
Season with ground black pepper to taste.
Garnish with the chopped parsley before serving.
Serve warm with bread or rice, and enjoy your low sodium Foul Medames!
Nutrition Facts
Calories |
1308 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.2 g | 61% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 93 mg | 4% | |
| Total Carbohydrate | 162.3 g | 59% | |
| Dietary Fiber | 67.1 g | 240% | |
| Total Sugars | 11.8 g | ||
| Protein | 68.9 g | 138% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 435 mg | 33% | |
| Iron | 20.8 mg | 116% | |
| Potassium | 3305 mg | 70% | |
*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.
