Lebanese Ful Medames
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5.0
3 reviews
Excellent
Lebanese Ful Medames
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Lebanese ful is a wholesome dish featuring a combination of perfectly seasoned fava beans, chickpeas, and a vibrant lemon herb sauce.
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Ingredients
- 2 cups dried fava beans soaked overnight (or 2-15 oz canned)
- 1 cup dried chickpeas soaked overnight (or 1-15 oz can)
- 1 ½ teaspoon kosher salt
- 1 teaspoon ground cumin
- ½ teaspoon black pepper
Sauce
- 1 cup yellow onion quartered
- ½ cup flat leaf parsley
- 4 cloves garlic
- 1 tablespoon olive oil
- 1 lemon juiced 3 tbsp
Toppings/Serve
- 1 Roma tomato plum, diced
- 3 green onions tops sliced thin
- extra virgin olive oil
- 8 pita
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Instructions
- If using canned fava beans and chickpeas, place in a saucepan along with ½ cup water. Cook over medium-high heat and season with kosher salt, cumin and black pepper for 10 minutes. Use a potato masher or fork to mash the beans, leaving it somewhat chunky. Season to taste.
- If using dried beans, 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.
- Drain, or leave at least ½ cup cooking liquid. Transfer back into pan. Season with kosher salt, cumin and black pepper and simmer for 10 minutes. Use a potato masher or fork to mash the fava beans and chickpeas, leaving it somewhat chunky. Season to taste.
- Slice the green tops of the green onion thin and deseed the tomatoes. Slice the tomato flesh into strips, then cross wise into small dice. Set both aside.
- In a food processor, add the onion, parsley, garlic and pulse several times. Add olive oil and lemon juice and pulse until well combined.
- Spread the mashed, warm beans on a platter and top with the parsley mixture. Arrange the diced tomatoes and green onion on top as desired and add a generous drizzle of extra virgin olive oil.
- Serve with pita bread, sliced vegetables and olives.
Notes
- *Nutritional information does not include the pita bread.
Nutrition Information
Show Details
Calories
254kcal
(13%)
Carbohydrates
42g
(14%)
Protein
15g
(30%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
452mg
(19%)
Potassium
729mg
(21%)
Fiber
15g
(60%)
Sugar
6g
(12%)
Vitamin A
469IU
(9%)
Vitamin C
18mg
(20%)
Calcium
88mg
(9%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 254 kcal
% Daily Value*
| Calories | 254kcal | 13% |
| Carbohydrates | 42g | 14% |
| Protein | 15g | 30% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 452mg | 19% |
| Potassium | 729mg | 16% |
| Fiber | 15g | 60% |
| Sugar | 6g | 12% |
| Vitamin A | 469IU | 9% |
| Vitamin C | 18mg | 20% |
| Calcium | 88mg | 9% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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