Heart-Healthy Foul Medammas

Elevate your healthy eating game with this flavorful and nourishing recipe for Heart-Healthy Foul Medammas, a Mediterranean-inspired dish that’s as delicious as it is nutritious. Made with tender fava beans, fresh tomatoes, and a medley of heart-boosting ingredients like extra virgin olive oil, garlic, and parsley, this plant-based dish is seasoned to perfection with cumin, coriander, and a touch of citrusy lemon juice. Ready in just 25 minutes, this easy-to-make recipe is low in sodium and packed with fiber, antioxidants, and healthy fats, offering a wholesome twist on the traditional Middle Eastern classic. Serve it warm with whole-grain pita bread or crunchy veggie sticks for a balanced and satisfying meal that's perfect for lunch, dinner, or as a nourishing appetizer.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups canned fava beans
• 2 tablespoons extra virgin olive oil
• 3 large garlic cloves
• 2 tablespoons lemon juice
• 1 medium tomatoes
• 0.5 cup parsley
• 2 stalks green onions
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 0.25 teaspoon red chili flakes (optional)

Directions

Step 1

Rinse and drain the canned fava beans under cold water to remove excess sodium, if desired. Set aside.

Step 2

Peel and finely mince the garlic cloves.

Step 3

Dice the tomatoes into small cubes and finely chop the parsley and green onions.

Step 4

In a medium saucepan, heat the extra virgin olive oil over medium heat.

Step 5

Add the minced garlic to the saucepan and sauté for about 1-2 minutes, or until fragrant, being careful not to burn it.

Step 6

Add the rinsed and drained fava beans to the saucepan. Stir well to combine with the garlic and oil.

Step 7

Pour in the lemon juice, and sprinkle the cumin, coriander, black pepper, salt, and optional red chili flakes over the beans. Stir to distribute the spices evenly.

Step 8

Cook for about 5-7 minutes, gently mashing some of the fava beans with the back of a spoon until the mixture is heated through and slightly thickened.

Step 9

Remove from heat and stir in the diced tomatoes, chopped parsley, and green onions.

Step 10

Serve the foul medammas warm, drizzling a little more olive oil over the top if desired, with whole-grain pita bread or a side of fresh vegetable sticks for a heart-healthy meal.

Nutrition Facts

Serving size	742.3 grams (742.3g)

Amount per serving	% Daily Value*
Calories	737

Total Fat 31.50g	40%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 2488mg	108%
Total Carbohydrate 93.00g	34%
Dietary Fiber 23.60g	84%
Total Sugars 8.70g
Protein 30.00g	60%

Vitamin D 0IU	0%
Calcium 293mg	23%
Iron 13mg	70%
Potassium 1805mg	38%

*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: 36.6%

Protein: 15.5%

Carbs: 48.0%