Low Fat Foul Medames

Discover the lighter side of a Middle Eastern classic with this Low Fat Foul Medames recipe—a wholesome, protein-packed dish that’s both hearty and nutritious. Made with tender simmered fava beans, zesty lemon juice, a touch of olive oil, and a flavorful blend of garlic, cumin, and paprika, this low-fat twist is perfect for a health-conscious diet. The addition of fresh parsley and cilantro adds a vibrant finish, while a hint of black pepper elevates its earthy flavors. Ready in just a few simple steps, with overnight soaking and slow cooking for ultimate tenderness, this wholesome dish is ideal for breakfast, lunch, or dinner. Serve it warm with fresh pita bread or savor it on its own for a satisfying plant-based meal. Perfect for Mediterranean and vegan recipe enthusiasts alike, Low Fat Foul Medames is a must-try for anyone seeking bold, nourishing flavors in a lighter preparation.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

Ingredients

• 500 grams dried fava beans
• 1 liter water
• 3 garlic cloves
• 1 lemon
• 1 tomato
• 1 teaspoon black pepper
• 1 teaspoon ground cumin
• 0.5 teaspoon paprika
• 2 tablespoons fresh parsley
• 2 tablespoons fresh cilantro
• 1 tablespoon olive oil
• 1 teaspoon salt

Directions

Step 1

Rinse the dried fava beans thoroughly under cold water and place them in a large bowl. Cover the beans with water and let them soak overnight or for at least 8 hours to soften.

Step 2

Drain and rinse the soaked beans. Transfer them to a large pot and cover with 1 liter of fresh water. Bring to a boil over medium-high heat, then reduce the heat to low and let simmer for about 1.5 to 2 hours or until the beans are tender. Ensure to skim off any foam that forms on the surface.

Step 3

While the beans are cooking, prepare the fresh ingredients: peel and mince the garlic cloves, finely chop the tomato, and juice the lemon.

Step 4

Once the beans are tender, remove the pot from heat and drain the beans, reserving a cup of the cooking liquid.

Step 5

In the same pot, mash the beans with a wooden spoon or a potato masher, adding reserved cooking liquid gradually until you reach the desired consistency.

Step 6

Stir in the minced garlic, lemon juice, chopped tomato, black pepper, cumin, paprika, and salt. Mix until all ingredients are well incorporated and heated through over low heat if necessary.

Step 7

Serve warm in a shallow dish, drizzled with olive oil, and garnished with chopped parsley and cilantro.

Step 8

This dish can be accompanied by fresh pita bread or enjoyed as is for a hearty meal. Adjust salt and citrus to taste before serving.

Nutrition Facts

Serving size	(1745.4g)

Amount per serving	% Daily Value*
Calories	1933.1

Total Fat 22.9g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 3647.0mg	0%
Total Carbohydrate 314.8g	0%
Dietary Fiber 129.7g	0%
Total Sugars 24.3g
Protein 134.3g	0%

Vitamin D 0IU	0%
Calcium 671.3mg	0%
Iron 37.7mg	0%
Potassium 5831.4mg	0%

*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: 10.3%

Protein: 26.8%

Carbs: 62.9%