4.9 from 122 votes
Foul Mudammas (Egyptian Fava Beans)
Foul Mudammas is an Egyptian dish featuring stewed fava beans mashed and seasoned with garlic, cumin, lemon juice, and hot peppers. The beans are cooked and then combined with a sauce of smashed garlic and peppers, topped with olive oil, fresh parsley, tomatoes, and served alongside pita bread and fresh vegetables. The dish features hearty, creamy beans with a bright, spicy, and zesty flavor profile.
Prep Time
15 mins
Cook Time
10 mins
Servings:
5
Calories:
143 kcal
Cuisine:
Mediterranean, Vegan
Ingredients
- 2 fava beans 13 to 15 ounces each can (see notes if using dry fava beans, canned plain
- ½ cup water
- kosher salt
- ½ to 1 tsp cumin ground
- 1 to 2 hot peppers chopped (jalapenos will work here
- 2 garlic chopped, cloves
- 1 lemon juice of, large
- extra virgin olive oil Early Harvest
- 1 cup parsley chopped
- 1 tomato diced
To Serve:
- warm pita bread
- tomato sliced
- cucumber sliced
- green onions
- olive
Instructions
- In a cast iron skillet or saucepan, add the fava beans and ½ cup water. Warm over medium-high heat. Season with kosher salt and cumin. Use a potato masher or fork to mash the fava beans.
- In a morter and pestle, add the hot peppers and garlic. Smash. Add in juice of one lemon and stir to combine.
- Pour the garlic and hot pepper sauce over the fava beans. Add a generous drizzle of extra virgin olive oil. Top with chopped parsley, diced tomatoes, and a few slices of hot peppers, if you like.
- Serve with pita bread, sliced veggies and olives.
Cup of Yum
Notes
- To prepare from dry fava beans, soak overnight, peel if desired, then boil and simmer about 1 hour before using.
- Fava beans can be found canned near other beans or in international grocery sections, or purchased dry from bulk or online sources.
- Serving warm pita bread and fresh sliced vegetables like tomato, cucumber, and green onions complements the dish traditionally.
- Use quality extra virgin olive oil and fresh spices for best flavor.
Nutrition Information
Calories
143kcal
(7%)
Carbohydrates
26.2g
(9%)
Protein
10.6g
(21%)
Fat
0.7g
(1%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.2g
(1%)
Monounsaturated Fat
0.2g
(1%)
Sodium
805.7mg
(34%)
Potassium
594.9mg
(13%)
Fiber
7.9g
(32%)
Sugar
1.4g
(3%)
Vitamin A
1270.9IU
(25%)
Vitamin C
37.6mg
(42%)
Calcium
75.4mg
(8%)
Iron
2.9mg
(16%)
Nutrition Facts
Serving: 5 Serving
Amount Per Serving
Calories 143
% Daily Value*
| Calories | 143kcal | 7% |
| Carbohydrates | 26.2g | 9% |
| Protein | 10.6g | 21% |
| Fat | 0.7g | 1% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.2g | 1% |
| Sodium | 805.7mg | 34% |
| Potassium | 594.9mg | 13% |
| Fiber | 7.9g | 32% |
| Sugar | 1.4g | 3% |
| Vitamin A | 1270.9IU | 25% |
| Vitamin C | 37.6mg | 42% |
| Calcium | 75.4mg | 8% |
| Iron | 2.9mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.