Heart-Healthy Foul Medames

Discover the wholesome goodness of Heart-Healthy Foul Medames, a delightful twist on the classic Middle Eastern dish that’s as nourishing as it is flavorful. Packed with tender, protein-rich fava beans simmered to perfection, this recipe is elevated with zesty lemon juice, fragrant garlic, and warm spices like cumin and coriander. Fresh cherry tomatoes, parsley, and green onions add bursts of color and freshness, while a drizzle of extra-virgin olive oil ties it all together with heart-healthy fats. This satisfying dish is easy to prepare, naturally vegan, and perfect for anyone seeking a nutritious, Mediterranean-inspired meal. Serve it with whole grain pita or crunchy vegetables for a balanced, deliciously guilt-free dining experience.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 cup dried fava beans
• 4 cups water
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 cup cherry tomatoes, diced
• 1 cup parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 green onions, sliced

Directions

Step 1

Rinse the dried fava beans under cold water. Place them in a large bowl, cover with fresh water, and soak overnight for 8-12 hours.

Step 2

Drain and rinse the soaked fava beans. Transfer them to a pot and add 4 cups of water. Bring to a boil over medium-high heat.

Step 3

Reduce heat to low, cover the pot, and let the beans simmer for about 90 minutes until they are tender and easily mashed with a fork.

Step 4

Once the fava beans are cooked, drain any excess water, leaving about 1/4 cup in the pot.

Step 5

Using a fork or potato masher, mash the beans to your desired consistency. You can leave some beans whole for texture or make it smoother.

Step 6

Stir in the lemon juice, olive oil, minced garlic, ground cumin, and ground coriander. Mix well to combine all the ingredients.

Step 7

Add the diced cherry tomatoes and chopped parsley. Season with salt and black pepper, adjusting to taste.

Step 8

Serve warm, garnished with sliced green onions and a drizzle of olive oil if desired. Pair with whole grain pita bread or fresh vegetables for a complete meal.

Nutrition Facts

Serving size	1700.9 grams (1700.9g)

Amount per serving	% Daily Value*
Calories	1085

Total Fat 33.50g	43%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1392mg	61%
Total Carbohydrate 148.40g	54%
Dietary Fiber 62.70g	224%
Total Sugars 15.30g
Protein 63.00g	126%

Vitamin D 0IU	0%
Calcium 907mg	70%
Iron 32mg	176%
Potassium 5025mg	107%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.3%

Protein: 22.0%

Carbs: 51.7%