Low Sodium Foul Medammas
Discover a heart-healthy twist on a Middle Eastern classic with this Low Sodium Foul Medammas! Made with no-salt-added canned fava beans, this savory dish balances earthy flavors with fresh hints of garlic, zesty lemon juice, and aromatic cumin. A light drizzle of olive oil enhances its richness, while a vibrant garnish of parsley, tomato, and green onion adds a fresh, colorful crunch. Partially mashed to achieve the perfect creamy-yet-chunky texture, this wholesome recipe is low in sodium yet high in flavor, making it ideal for those seeking a nutritious, diet-friendly option. Ready in just 20 minutes, it’s the perfect appetizer or side dish to pair with whole wheat pita or crisp veggie sticks. Healthy eating meets bold, satisfying flavors!
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Ingredients
- 15 oz Canned fava beans (no added salt)
- 3 large Garlic cloves
- 2 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 0.5 cup Fresh parsley
- 1 small Tomato
- 1 stalk Green onion
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Paprika
Directions
Step 1
Drain and rinse the canned fava beans to remove excess sodium.
Step 2
In a medium saucepan, add the fava beans and cover them with water. Place over medium heat and bring to a gentle simmer. Cook for 5 minutes to heat through.
Step 3
While the beans are heating, finely mince the garlic. Set aside.
Step 4
Chop the tomato, green onion, and parsley. Set aside for garnish.
Step 5
Once the beans are warm, drain the water, keeping a few tablespoons of the liquid to aid in mashing.
Step 6
In the saucepan with the drained beans, add the minced garlic and olive oil. Use a fork or a potato masher to partially mash the beans, leaving some whole for texture.
Step 7
Stir in the lemon juice, ground cumin, ground black pepper, and paprika.
Step 8
Taste and adjust your seasoning as desired, taking care to keep sodium low.
Step 9
Transfer to a serving bowl, top with the chopped tomato, green onion, and parsley.
Step 10
Serve warm with whole wheat pita bread or fresh vegetables for dipping.
Nutrition Facts
| Serving size | (656.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 716.7 |
| Total Fat 30.9g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 931.3mg | 0% |
| Total Carbohydrate 84.8g | 0% |
| Dietary Fiber 20.1g | 0% |
| Total Sugars 14.3g | |
| Protein 28.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 256.6mg | 0% |
| Iron 9.6mg | 0% |
| Potassium 1626.0mg | 0% |
Source of Calories