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Ful Medames Recipe (Egyptian Fava Beans)
Foul mudammas or Ful Medames is a Egyptian breakfast dish. It’s a hearty stew made of mashed fava beans, chopped veg, warm spices, and tahini
Prep Time
15 mins
Cook Time
1 hr 15 mins
Total Time
1 hr 25 mins
Servings: 8
Calories: 503 kcal
Course:
Breakfast
Cuisine:
Egyptian
Ingredients
- 2 20-ounce cans fava beans (or 1 1/2 cups dried, soaked overnight)
- 1 1/2 tsp kosher salt
- 1 teaspoon ground cumin
- 1/2 teaspoon black pepper
Toppings/Serve
- 1 green bell pepper diced
- 1 red onion diced
- 2 roma tomatoes (plum), diced
- 1 cup Tahini (2 tbsp per serving)
- 1 cup extra virgin olive oil (2 tbsp per serving)
- 8 pita
Instructions
- If using canned fava beans (See Note 1), place in a saucepan over medium-high heat along with ½ cup water. Season with kosher salt, cumin and black pepper Cook for 10 minutes. Use a potato masher or fork to mash the fava beans, leaving it somewhat chunky. Use an immersion blender if you prefer it creamier. Season to taste.
- If using dried fava beans (See Note 1), rinse and cover with water by 1 inch. Soak overnight, covered. Rinse and cook with enough water to cover by 1 inch. Bring to a boil, turn to simmer and cook, covered, for 1 hour or until tender.
- Remove 1/2 cup cooking liquid. Drain beans and transfer back into pan with the reserved cooking liquid. Season with kosher salt, cumin and black pepper and simmer for 10 minutes. Use a potato masher or fork to mash the fava beans, leaving it somewhat chunky. Use an immersion blender if you prefer it creamier. Season to taste.
- Remove seeds and dice the bell pepper and red onion. Slice the tomato flesh into strips, then cross wise into small dice. Set aside in bowls.
- Spoon the warm fava beans in a bowl and top with the diced pepper, onion, tomatoes and a sprinkle of ground cumin and cayenne to taste. Top as desired with a generous drizzle of tahini and extra virgin olive oil.
- Serve with warm pita bread, optional but preferred.
Cup of Yum
Notes
- Some say to remove the skins on the cooked beans for a smoother texture, it's optional. I find if I want it creamier to use an immersion blender and it's fine.
Nutrition Information
Calories
503kcal
(25%)
Carbohydrates
59g
(20%)
Protein
18g
(36%)
Fat
16g
(25%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
8g
Sodium
749mg
(31%)
Potassium
623mg
(18%)
Fiber
12g
(48%)
Sugar
3g
(6%)
Vitamin A
218IU
(4%)
Vitamin C
16mg
(18%)
Calcium
117mg
(12%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 503
% Daily Value*
| Calories | 503kcal | 25% |
| Carbohydrates | 59g | 20% |
| Protein | 18g | 36% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 749mg | 31% |
| Potassium | 623mg | 13% |
| Fiber | 12g | 48% |
| Sugar | 3g | 6% |
| Vitamin A | 218IU | 4% |
| Vitamin C | 16mg | 18% |
| Calcium | 117mg | 12% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.