Ful Medames
Hearty fava bean stew, a staple of Middle Eastern breakfast.
⏱️ 35 min🍽️ Serves 1
🔥 350 kcal💪 18g protein🍚 50g carbs🥑 9g fat🌾 10g fibreper serving
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Ingredients
- 🥫400 g canned fava beans
- 🍅2 tomatoes
- 🧅1 onion
- 🧄2 cloves garlic
- 🌿¼ cup fresh parsley
- 🍃¼ cup fresh mint
- 🫒2 tbsp olive oil
- 🌰1 tsp ground cumin
- 🌶️½ tsp red pepper flakes
- 🍋1 lemon
- 🧂 salt and pepper, to taste
Pro tips
- For a richer flavor, use dried fava beans soaked overnight and cooked until tender, instead of canned.
- Adjust the amount of red pepper flakes to your preferred level of spice.
- A spoonful of tahini can be stirred in at the end for added creaminess and nutty flavor.
- Ful Medames is excellent served with hard-boiled eggs, sliced cucumber, and olives for a complete breakfast.
Method
- 1Drain and rinse the canned fava beans thoroughly. Set aside.
- 2Dice the tomatoes, onion, and mince the garlic. Roughly chop the fresh parsley and mint.
- 3In a medium pot or pan, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 5 minutes.
- 4Add the minced garlic, ground cumin, and red pepper flakes. Sauté for another minute until fragrant.
- 5Stir in the diced tomatoes and fava beans. Add about 1/2 cup of water, bring to a simmer, then reduce heat and cook for 10-15 minutes, allowing the flavors to meld.
- 6Lightly mash some of the fava beans with a fork or potato masher to create a thicker consistency, leaving some whole for texture.
- 7Stir in the fresh parsley and mint. Season generously with salt and pepper to taste.
- 8Squeeze the juice of one lemon over the ful medames just before serving.
- 9Serve hot, garnished with extra fresh herbs or a drizzle of olive oil, if desired. Traditionally served with warm pita bread.