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Lebanese Ful Medames

Lebanese ful is a wholesome dish featuring a combination of perfectly seasoned fava beans, chickpeas, and a vibrant lemon herb sauce.

Prep Time
15 mins
Cook Time
1 hr 15 mins
Total Time
1 hr 25 mins
Servings: 8
Calories: 254 kcal
Course: Breakfast
Cuisine: Lebanese

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. In a food processor, add the onion, parsley, garlic and pulse several times. Add olive oil and lemon juice and pulse until well combined.
  6. 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.
  7. Serve with pita bread, sliced vegetables and olives.

Notes

  • *Nutritional information does not include the pita bread.

Nutrition Information

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

% 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.