Low Sodium Ful Medames
Transform your breakfast or appetizer spread with this vibrant and heart-healthy twist on a Middle Eastern favorite—Low Sodium Ful Medames. Crafted with tender canned fava beans, this recipe minimizes sodium by rinsing the beans thoroughly while preserving its authentic flavor with aromatic minced garlic, earthy cumin, and freshly squeezed lemon juice. A medley of chopped tomato, green onions, and fresh parsley adds a burst of color and freshness, while a drizzle of extra virgin olive oil ties each bite together. Perfectly balanced with creamy and chunky textures, this dish is a feast for both the senses and the soul. Ready in under 30 minutes, it’s a quick and satisfying option for anyone seeking a wholesome plant-based meal. Serve it warm with whole wheat pita bread or flatbread for a deliciously healthy, low-sodium treat. Keywords: Low Sodium Ful Medames, healthy fava bean recipe, easy Middle Eastern cuisine, heart-friendly recipe, plant-based meal ideas.
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Recipe Information
Ingredients
- 2 cups fava beans, canned, rinsed and drained
- 2 large garlic cloves, minced
- 2 tablespoons lemon juice, freshly squeezed
- 3 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- 1 medium tomato, chopped
- 0.25 cup fresh parsley, chopped
- 2 stalks green onions, sliced
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon paprika
- 0.25 teaspoon red pepper flakes (optional)
Instructions
1. Rinse the canned fava beans thoroughly under cold water to remove excess sodium, and drain well in a colander.
2. Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant but not browned.
3. Add the drained fava beans to the saucepan. Using a potato masher or the back of a fork, gently mash about half of the beans to create a creamy texture, while leaving some beans whole for texture.
4. Stir in the ground cumin, black pepper, and paprika. Continue to cook for about 5 minutes, stirring occasionally, until the beans are heated through.
5. Remove the beans from heat and stir in the lemon juice and remaining olive oil.
6. Transfer the Ful Medames to a serving bowl. Sprinkle the chopped tomato, green onions, and parsley over the top.
7. Add a dash of red pepper flakes if you desire a bit of heat.
8. Drizzle with a little more olive oil before serving.
9. Serve warm with a side of whole wheat pita bread or your favorite flatbread.
Nutrition Facts
Calories |
850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.4 g | 58% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1143 mg | 50% | |
| Total Carbohydrate | 87.8 g | 32% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 9.4 g | ||
| Protein | 30.6 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 401 mg | 31% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 2174 mg | 46% | |
*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.
