Mediterranean Diet Ful Medames
Looking for a wholesome dish rich in flavor and rooted in tradition? Mediterranean Diet Ful Medames is a hearty and nutritious recipe that transforms dried fava beans into a protein-packed delicacy brimming with bright and bold flavors. Slow-cooked to creamy perfection, the beans are infused with extra virgin olive oil, lemon juice, garlic, and cumin, creating a savory and zesty base. Topped with fresh parsley, juicy tomatoes, and crunchy red onions, this dish celebrates the vibrant simplicity of Mediterranean cuisine. Perfectly paired with warm pita or whole grain bread for dipping, Ful Medames is an excellent choice for healthy eating without compromising on taste. Whether enjoyed as a satisfying main or shared as a side, this dish is a must-try for lovers of plant-based and nutrient-rich meals.
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Recipe Information
Ingredients
- 2 cups dried fava beans
- 8 cups water
- 0.25 cup extra virgin olive oil
- 0.25 cup lemon juice
- 3 garlic cloves, minced
- 1 teaspoon cumin powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 2 medium tomatoes, diced
- 0.5 medium red onion, finely chopped
- 1 green chilies, finely chopped (optional)
- 2 spring onions, sliced (optional)
- 4 slices pita bread or whole grain bread
Instructions
Rinse the dried fava beans thoroughly under cold water. Place them in a large pot and cover with water. Let them soak overnight or for at least 8 hours.
After soaking, drain and rinse the beans. Return them to the pot and cover with 8 cups of fresh water.
Bring the pot to a boil, then reduce the heat to low and simmer for about 1.5 to 2 hours, or until the beans are tender. Skim any foam that forms on the surface and add more water if necessary.
Once the beans are cooked, drain them and place the beans back into the pot.
Add the olive oil, lemon juice, minced garlic, cumin, salt, and black pepper to the beans. Mix well to combine the flavors.
Allow the mixture to simmer on low heat for another 5 minutes to fully infuse the flavors.
Remove from heat and stir in the chopped parsley, diced tomatoes, red onion, green chilies, and spring onions if using. Mix gently to combine.
Serve the Ful Medames warm, with pita bread or whole grain bread on the side for dipping. Optionally, garnish with additional parsley and a drizzle of olive oil.
Nutrition Facts
Calories |
2327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.1 g | 85% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3180 mg | 138% | |
| Total Carbohydrate | 332.7 g | 121% | |
| Dietary Fiber | 113.2 g | 404% | |
| Total Sugars | 26.3 g | ||
| Protein | 122.9 g | 246% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 876 mg | 67% | |
| Iron | 37.2 mg | 207% | |
| Potassium | 5971 mg | 127% | |
*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.
