Mediterranean Diet Foul Medames
Discover the delicious simplicity of Mediterranean Diet Foul Medames, a hearty and nutritious dish brimming with bold flavors and wholesome ingredients. This traditional Middle Eastern recipe features tender dried fava beans simmered to perfection and infused with the vibrant flavors of garlic, cumin, and fresh lemon juice. A drizzle of extra virgin olive oil adds richness, while diced tomato, onion, and fresh parsley lend a refreshing touch. Perfectly balanced and satisfying, this plant-based dish is not only packed with protein and fiber but also adheres to the principles of the heart-healthy Mediterranean diet. Serve warm with whole-grain pita bread or a crisp salad for a flavorful meal that’s as nourishing as it is comforting. Ideal for make-ahead meals, this classic recipe invites you to explore the rich culinary heritage of the Mediterranean in every bite.
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Recipe Information
Ingredients
- 250 grams dried fava beans
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 3 cloves garlic
- 1 teaspoon cumin
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 3 tablespoons chopped parsley
- 1 large tomato
- 1 small onion
Instructions
Rinse the dried fava beans under cold water to remove any dirt and soak them in a large bowl with plenty of water overnight.
Drain and rinse the soaked fava beans, then place them in a large pot and cover with fresh water.
Bring the beans to a boil over medium-high heat, then reduce the heat to low, cover the pot, and let the beans simmer for about 1.5 to 2 hours, or until they are tender.
Meanwhile, finely chop the garlic cloves, and dice the tomato and onion. Set them aside.
Once the beans are cooked, drain them and reserve a cup of the cooking liquid.
In the same pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped garlic and sauté for 1-2 minutes until fragrant.
Add the cooked fava beans, diced tomato, and onion to the pot. Stir in the cumin, salt, and black pepper.
Mash some of the fava beans with a fork or potato masher, leaving some whole for texture. If the mixture is too thick, add some reserved cooking liquid to achieve the desired consistency.
Remove from heat and stir in the lemon juice, the remaining olive oil, and chopped parsley.
Serve warm, garnished with additional parsley if desired, and accompanied by whole-grain pita bread or a salad as part of a balanced Mediterranean meal.
Nutrition Facts
Calories |
1491 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.1 g | 78% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4146 mg | 180% | |
| Total Carbohydrate | 181.5 g | 66% | |
| Dietary Fiber | 66.9 g | 239% | |
| Total Sugars | 27.7 g | ||
| Protein | 70.2 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 363 mg | 28% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 3343 mg | 71% | |
*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.
