Low Fat Ful Medames

Discover a lighter twist on a Middle Eastern classic with this Low Fat Ful Medames recipe, a wholesome and satisfying dish that’s bursting with vibrant flavors and nourishing ingredients. Made with protein-packed canned fava beans gently simmered with fresh garlic, zesty lemon juice, and aromatic cumin, this recipe delivers all the comforting, traditional flavors without the added fat. A colorful garnish of cherry tomatoes, fresh parsley, green onions, and a sprinkle of smoked paprika not only adds visual appeal but also a refreshing brightness to every bite. Ready in just 25 minutes, this heart-healthy, low-fat version is perfect for a quick weeknight dinner or a crowd-pleasing appetizer. Serve warm with whole wheat pita or flatbread to soak up every delicious bite of this plant-based, nutrient-packed dish.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 15 oz cans canned fava beans
• 2 tablespoons lemon juice
• 1 cup water
• 2 cloves fresh garlic
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 cup cherry tomatoes
• 0.25 cup fresh parsley
• 2 stalks green onions
• 0.5 teaspoon paprika

Directions

Step 1

Drain and rinse the canned fava beans under cold water to remove excess sodium.

Step 2

In a medium saucepan, combine the rinsed fava beans, 1 cup of water, and 2 cloves of minced fresh garlic.

Step 3

Place the saucepan over medium heat and bring to a gentle simmer. Cook for about 10-12 minutes, stirring occasionally.

Step 4

Add 2 tablespoons of lemon juice, 1 teaspoon of ground cumin, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to the beans. Stir well to incorporate the spices.

Step 5

Remove the saucepan from heat and use a fork or potato masher to gently mash the beans while leaving some chunks for texture.

Step 6

Slice the cherry tomatoes in halves, finely chop the fresh parsley, and slice the green onions thinly.

Step 7

Transfer the ful medames to a serving dish, and garnish with cherry tomatoes, fresh parsley, green onions, and a sprinkle of paprika.

Step 8

Serve warm with whole wheat pita or flatbread.

Nutrition Facts

Serving size	(1327.5g)

Amount per serving	% Daily Value*
Calories	791.2

Total Fat 4.5g	0%
Saturated Fat 0.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 3506.0mg	0%
Total Carbohydrate 145.8g	0%
Dietary Fiber 36.8g	0%
Total Sugars 12.2g
Protein 49.2g	0%

Vitamin D 0IU	0%
Calcium 375.0mg	0%
Iron 16.8mg	0%
Potassium 2652.4mg	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: 4.9%

Protein: 24.0%

Carbs: 71.1%