Ful medames is a popular Egyptian dish that’s often enjoyed in Egypt as a breakfast dish, though I like to have it for lunch or dinner from time to time. Ful medames is made of cooked fava beans. I like to buy fava beans, soak them for at least 12 hours, and then cook them in a slow cooker with herbs, spices, garlic, and chopped tomatoes. I store the cooked fava beans in my refrigerator and then use them throughout the week.
Traditionally, the beans are cooked with oil, cumin, salt, and pepper and many, if not all of the following: onion (I prefer green onions), garlic, parsley, cilantro, chili pepper, and fresh lime juice. Ful medames is usually enjoyed with pita bread – and that’s how I ate it when I was growing up with my parents. But now I like to have it with a whole grain and lots of greens. This is a very filling, flavorful dish that I hope you’ll try!
Fava beans are gaining popularity in the states; I’ve seen them on several menus in restaurants across Los Angeles, so it’s interesting that a dish that is a staple in Egypt (mostly because it’s affordable), is now an offering at trendy restaurants in LA. Like other beans, fava beans are high in protein and fiber. They are also an excellent source of isoflavone and folate, with good amounts of vitamin b6, b1, riboflavin, and niacin as well as essential minerals such as magnesium, iron, copper, calcium, and manganese.
Since I have a plant-based diet, many people often ask me where I get my calcium from and the truth is that beans, greens, and nuts such as almonds are great sources of calcium – far better than dairy, which is highly inflammatory. Here’s to a yummy dish that’s packed with nutrients!
Ingredients:
Vegan, Soy-Free, Gluten-Free
Fava beans
Tomatoes
Garlic
Green onion
Fresh lime juice
Cumin
Chili or cayenne pepper
Parsley
Paprika
Instructions:
Soak the beans for at least 8-10 hours and then cook them in a slow cooker with fresh garlic and tomato slices. When you’re ready to eat the beans, add some water to a pan and let it get hot then add chopped tomatoes and green onions (as much as you’d like) and stir them until they are soft. Add black pepper to the green onions and tomatoes and then add the fava beans and mash them together. Sprinkle cumin and chili pepper on top of the beans and mix that with the tomatoes and green onions and add fresh parsley and cilantro. When you are almost ready to turn the stove off, add salt and fresh lime juice. Serve with fresh greens such as kale and enjoy this with a whole grain such as brown rice and some fresh guacamole for a meal that’s packed with protein, good fats, and lots of vitamins and minerals. Alternatively, you can eat the beans with pita bread – either way, enjoy!
