High Protein Foul Medames

Elevate your breakfast or snack game with this High Protein Foul Medames, a hearty and nutritious twist on the classic Middle Eastern dish. Packed with plant-powered protein from fava beans and chickpeas, this recipe combines the creamy richness of tahini, zesty lemon juice, and aromatic ground cumin for an irresistibly flavorful bite. The medley of garlic-infused beans is topped with vibrant garnishes of fresh tomato, red onion, and parsley, adding color, crunch, and brightness. Ready in just 25 minutes, this protein-packed meal is perfect for a quick, satisfying option, whether served with warm pita bread, crackers, or enjoyed solo. Perfect for vegans and packed with wholesome ingredients, this dish is your new go-to for a high-protein, flavorful, and nutritious treat!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 15 oz canned fava beans
• 15 oz canned chickpeas
• 0.5 cup water
• 2 whole garlic cloves
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 2 tbsp tahini
• 1 tsp ground cumin
• 0.5 tsp salt
• 0.25 tsp black pepper
• 1 medium tomato
• 0.5 medium red onion
• 0.25 cup parsley

Directions

Step 1

Drain and rinse the canned fava beans and chickpeas under cold water and set them aside.

Step 2

In a medium saucepan, combine the fava beans and chickpeas with 1/2 cup of water. Add the garlic cloves.

Step 3

Place the saucepan over medium heat and bring to a gentle simmer for about 10 minutes until the beans are heated through and slightly tender.

Step 4

While the beans are simmering, finely chop the tomato, red onion, and parsley. Set aside for garnish.

Step 5

Once the beans are warmed through, remove the saucepan from heat and drain any excess liquid.

Step 6

In a mixing bowl, mash the beans and garlic with a fork or potato masher, leaving some beans whole for texture.

Step 7

Mix in the olive oil, lemon juice, tahini, ground cumin, salt, and black pepper. Stir until well combined.

Step 8

Transfer the mixture to a serving dish and garnish with chopped tomato, red onion, and parsley.

Step 9

Drizzle with a little extra olive oil if desired.

Step 10

Serve the High Protein Foul Medames with warm pita bread or on its own. Enjoy this nutritious and satisfying dish at any time of the day.

Nutrition Facts

Serving size	1287.4 grams (1287.4g)

Amount per serving	% Daily Value*
Calories	1420

Total Fat 69.10g	89%
Saturated Fat 10.80g	54%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 4793mg	208%
Total Carbohydrate 155.40g	57%
Dietary Fiber 38.90g	139%
Total Sugars 27.70g
Protein 50.40g	101%

Vitamin D 0IU	0%
Calcium 2681mg	206%
Iron 10729mg	59604%
Potassium 2299mg	49%

*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: 43.0%

Protein: 14.0%

Carbs: 43.0%