Low Sodium Foul Medames

Savor the comforting flavors of this Low Sodium Foul Medames, a heart-healthy spin on the traditional Middle Eastern classic. This recipe swaps added salt for fragrant spices like cumin and coriander, while fresh garlic and tangy lemon juice elevate the fava beans to a whole new level. Cooked low and slow, the beans become tender and creamy, perfect for mashing to your desired texture. The addition of diced tomatoes, crisp green onions, and a sprinkle of fresh parsley brings a burst of freshness to every bite. Ready in just under two hours, this dish makes a wholesome and satisfying meal served with warm bread or fluffy rice, all while keeping your sodium intake in check. Perfect for plant-based diets and packed with bold, earthy flavors, this recipe is your new favorite way to enjoy guilt-free comfort food.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:90 mins

Total Time:100 mins

Servings: 4

Ingredients

• 250 grams dried fava beans
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 3 pieces garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 2 tablespoons fresh parsley
• 1 large fresh tomatoes
• 2 stalks green onions
• 0.5 teaspoon ground black pepper
• 1200 milliliters water

Directions

Step 1

Rinse the dried fava beans under cold water and remove any debris or damaged beans.

Step 2

Place the fava beans in a large pot and cover with 1200 milliliters of water. Let them soak overnight, or for at least 8 hours.

Step 3

Drain the soaked beans and rinse again under cold water.

Step 4

Return the beans to the pot and add 1200 milliliters of fresh water.

Step 5

Bring the pot to a boil over medium-high heat, then reduce to a simmer. Cover and cook for 60-90 minutes, or until the beans are tender. Stir occasionally and add more water if necessary to keep the beans submerged.

Step 6

While the beans are cooking, mince the garlic cloves and finely chop the fresh parsley.

Step 7

Dice the large tomato and thinly slice the green onions.

Step 8

Once the beans are cooked, drain any excess water, leaving about a cup of cooking liquid in the pot.

Step 9

Add the olive oil, lemon juice, minced garlic, ground cumin, and ground coriander to the beans. Stir well to combine.

Step 10

Mash the beans gently with a potato masher or the back of a spoon, leaving some beans whole for texture.

Step 11

Mix in the diced tomato and sliced green onions.

Step 12

Season with ground black pepper to taste.

Step 13

Garnish with the chopped parsley before serving.

Step 14

Serve warm with bread or rice, and enjoy your low sodium Foul Medames!

Nutrition Facts

Serving size	(1741.4g)

Amount per serving	% Daily Value*
Calories	1307.6

Total Fat 47.2g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 93.3mg	0%
Total Carbohydrate 162.3g	0%
Dietary Fiber 67.1g	0%
Total Sugars 11.8g
Protein 68.9g	0%

Vitamin D 0IU	0%
Calcium 435.1mg	0%
Iron 20.8mg	0%
Potassium 3305.1mg	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: 31.5%

Protein: 20.4%

Carbs: 48.1%