Middle Eastern & North African · Breakfast · Lunch
Ful Medames
فول مدمس (Ful Medames)
Creamy, garlicky stewed fava beans brightened with lemon and warm cumin, finished with a drizzle of olive oil and a fresh tomato, onion and parsley topping. A hearty, protein-rich Egyptian breakfast that comes together in minutes.
- Prep
- 10 min
- Cook
- 12 min
- Total
- 22 min
- Serves
- 4
Calories come from: Carbs 55% · Fat 25% · Protein 20%
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Ingredients
For 4 servings- 2 cans (400 g each), drainedCanned fava beans (ful medames), drained and rinsed
- 1/2 cup120 gWater
- 3 cloves9 gGarlic, crushed
- 1 tspGround cumin
- 3 tbsp45 gLemon juice
- 1/2 tspSalt
- 1 1/2 tbsp20 gExtra virgin olive oil
- 1 medium120 gTomato, finely diced
- 1/2 small40 gRed onion, finely chopped
- 1/2 cup loosely packed15 gFresh flat-leaf parsley, chopped
- 1/2 tspChili flakes (optional)
Steps
- 1
Drain the fava beans in a sieve and rinse them under cold water.
- 2
Put the beans, water, crushed garlic and cumin in a medium saucepan.
- 3
Bring to a gentle simmer over medium heat, then cook for about 10 minutes, stirring now and then, until the beans are very soft.
- 4
Mash roughly half the beans with a potato masher or fork, leaving the rest whole for texture; add a splash more water if it looks too thick.
- 5
Stir in the lemon juice and salt, then taste and adjust.
- 6
Spoon the ful into shallow bowls.
- 7
Top with the diced tomato, red onion and parsley.
- 8
Drizzle the olive oil over the top and sprinkle with chili flakes if using, then serve warm.
Swaps, storage and make-ahead
Swaps
- Use dried fava beans soaked overnight and simmered until very tender instead of canned, if you prefer to cook from scratch.
- Swap the red onion for sliced spring onions for a milder bite.
- Replace the chili flakes with a sliced fresh green chili for a brighter heat.
- Use lime juice instead of lemon juice if that is what you have on hand.
Storage
Refrigerate leftover ful (without the fresh tomato, onion and parsley topping) in a covered container within 2 hours and eat within 3 to 4 days. Reheat with a splash of water until steaming hot, then add fresh toppings.
Make ahead
Cook and mash the beans up to 3 days ahead and keep them chilled, and chop the tomato, onion and parsley a few hours before serving, storing them separately in the fridge.
Nutrition values are for the recipe as written.
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Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (219 g) | Per 100 g | |
|---|---|---|
| Calories | 201 kcal | 92 kcal |
| Protein | 10.2 g | 4.7 g |
| Carbohydrates | 28.6 g | 13.1 g |
| of which sugars | 4 g | 1.8 g |
| Fiber | 7.6 g | 3.5 g |
| Fat | 5.7 g | 2.6 g |
| of which saturated | 0.8 g | 0.4 g |
| Sodium | 599 mg | 274 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
