Low Fat Foul Medammas
Savor the rich and comforting flavors of the Mediterranean with this Low Fat Foul Medammas recipe—a lighter take on the classic Middle Eastern dish. Packed with protein-rich canned fava beans and infused with a vibrant blend of garlic, cumin, coriander, and zesty lemon juice, this dish offers wholesome goodness in every bite. Simmered gently and lightly mashed to achieve a creamy-yet-textured consistency, this recipe is a heart-healthy choice without sacrificing authentic taste. Garnished with fresh parsley, diced tomato, and green onion, it’s as visually appealing as it is delicious. Quick and easy to prepare in just 25 minutes, this low-fat version of foul medammas is perfect as a warm dip with whole wheat pita or as a flavorful topping for salads. Plus, it’s a nutrient-packed and satisfying option for anyone seeking a nutritious, plant-based meal idea.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 cups canned fava beans
- 0.5 cup water
- 2 garlic cloves
- 0.25 cup reduced-sodium vegetable broth
- 3 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 0.5 teaspoon paprika
- 2 tablespoons chopped parsley
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tomato, diced
- 1 green onion, chopped
Directions
Step 1
Rinse the canned fava beans under running water and drain well.
Step 2
In a medium saucepan, combine the drained fava beans with 0.5 cup water and bring to a gentle simmer over medium heat.
Step 3
Peel and finely mince the garlic cloves and add them to the pan with the beans.
Step 4
Stir in the reduced-sodium vegetable broth, lemon juice, ground cumin, ground coriander, and paprika.
Step 5
Allow the mixture to simmer for about 10 minutes, stirring occasionally, until the beans are tender and the flavors meld together.
Step 6
Gently mash some of the fava beans using a fork or potato masher to create a creamy texture while still keeping some beans whole.
Step 7
Stir in the chopped parsley, salt, and black pepper. Adjust seasoning to taste.
Step 8
Transfer the mixture to a serving bowl and garnish with diced tomato and chopped green onion.
Step 9
Serve warm, accompanied by whole wheat pita bread or as a topping on a fresh salad.
Nutrition Facts
| Serving size | (997.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 505.7 |
| Total Fat 3.4g | 0% |
| Saturated Fat 0.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1937.2mg | 0% |
| Total Carbohydrate 96.0g | 0% |
| Dietary Fiber 24.8g | 0% |
| Total Sugars 12.3g | |
| Protein 30.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 301.9mg | 0% |
| Iron 12.1mg | 0% |
| Potassium 2018.5mg | 0% |
Source of Calories