Low Sodium Foul Medammas
Elevate your breakfast or snack time with this Low Sodium Foul Medammas, a heart-healthy twist on the classic Middle Eastern dish. Made with no-salt-added canned fava beans, this recipe is bursting with flavor from fresh garlic, tangy lemon juice, earthy cumin, and vibrant paprika—all while keeping sodium levels in check. A final garnish of juicy tomatoes, crisp green onions, and fragrant parsley enhances its appeal and provides a refreshing contrast to the creamy, partially mashed beans. Ready in just 20 minutes, this easy-to-make dish pairs perfectly with whole wheat pita bread or crunchy vegetables for dipping. It's a wholesome, low-sodium recipe that’s perfect for anyone looking to enjoy a nutritious, plant-based dish!
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Recipe Information
Ingredients
- 15 oz Canned fava beans (no added salt)
- 3 large Garlic cloves
- 2 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 0.5 cup Fresh parsley
- 1 small Tomato
- 1 stalk Green onion
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Paprika
Instructions
Drain and rinse the canned fava beans to remove excess sodium.
In a medium saucepan, add the fava beans and cover them with water. Place over medium heat and bring to a gentle simmer. Cook for 5 minutes to heat through.
While the beans are heating, finely mince the garlic. Set aside.
Chop the tomato, green onion, and parsley. Set aside for garnish.
Once the beans are warm, drain the water, keeping a few tablespoons of the liquid to aid in mashing.
In the saucepan with the drained beans, add the minced garlic and olive oil. Use a fork or a potato masher to partially mash the beans, leaving some whole for texture.
Stir in the lemon juice, ground cumin, ground black pepper, and paprika.
Taste and adjust your seasoning as desired, taking care to keep sodium low.
Transfer to a serving bowl, top with the chopped tomato, green onion, and parsley.
Serve warm with whole wheat pita bread or fresh vegetables for dipping.
Nutrition Facts
Calories |
717 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 931 mg | 40% | |
| Total Carbohydrate | 84.8 g | 31% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 14.3 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 257 mg | 20% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1626 mg | 35% | |
*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.
