Heart-Healthy Ful Medames

Enjoy a wholesome twist on a classic dish with this Heart-Healthy Ful Medames recipe—a flavorful, nutrient-packed Egyptian-inspired meal perfect for any time of day. This vibrant recipe starts with tender, simmered fava beans, lightly mashed for a creamy-yet-chunky texture. Infused with a fragrant blend of olive oil, garlic, lemon juice, and ground cumin, it delivers layers of earthy and zesty flavors. A fresh medley of parsley, tomatoes, green onions, and cucumber adds a refreshing crunch, while a touch of paprika provides a gentle warmth. High in fiber, plant-based protein, and healthy fats, this guilt-free dish is ideal for boosting heart health. Serve warm or at room temperature with pita bread for a deliciously satisfying meal packed with Mediterranean goodness!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup Dried fava beans
• 2 tablespoons Olive oil
• 3 large Garlic cloves, minced
• 3 tablespoons Lemon juice
• 1 teaspoon Ground cumin
• 0.5 teaspoon Paprika
• 0.5 cup Fresh parsley, chopped
• 1 medium Tomato, diced
• 3 stalks Green onions, sliced
• 1 small Cucumber, diced
• 0.25 teaspoon Salt
• 0.25 teaspoon Pepper
• 3 cups Water

Directions

Step 1

Rinse the dried fava beans thoroughly under cold water. Soak them overnight in a bowl with enough water to cover them plus an extra inch.

Step 2

Drain and rinse the soaked fava beans. In a large pot, combine the beans with 3 cups of water. Bring to a boil over high heat, then reduce heat to low and cover the pot. Let simmer for about 60 minutes or until beans are tender. Skim off any foam that forms on the surface during cooking.

Step 3

Once the fava beans are cooked, drain any excess water and return them to the pot. Using a potato masher, lightly mash the beans until about half of them are broken up. The consistency should be creamy but with some chunks remaining.

Step 4

In a small skillet, heat the olive oil over medium heat. Add the minced garlic and cook until fragrant and slightly golden, about 1 minute. Be careful not to burn the garlic.

Step 5

Pour the cooked garlic and oil over the mashed fava beans. Add lemon juice, ground cumin, paprika, salt, and pepper to the pot. Stir well to combine all ingredients.

Step 6

In a serving bowl, mix the chopped parsley, diced tomato, sliced green onions, and diced cucumber.

Step 7

Spoon the fava bean mixture into the serving bowl. Toss gently with the vegetable-herb mixture to combine.

Step 8

Adjust seasoning with additional salt, pepper, or lemon juice to taste if necessary.

Step 9

Serve the Ful Medames warm or at room temperature. It's traditionally eaten with pita bread.

Nutrition Facts

Serving size	1401.1 grams (1401.1g)

Amount per serving	% Daily Value*
Calories	1075

Total Fat 33.30g	43%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 729mg	32%
Total Carbohydrate 145.60g	53%
Dietary Fiber 58.50g	209%
Total Sugars 14.00g
Protein 60.50g	121%

Vitamin D 0IU	0%
Calcium 638mg	49%
Iron 24mg	135%
Potassium 3969mg	84%

*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: 26.7%

Protein: 21.5%

Carbs: 51.8%