Low Sodium Ful Medames

Elevate your breakfast or appetizer game with Low Sodium Ful Medames, a heart-healthy twist on the classic Middle Eastern dish. This simple yet flavorful recipe combines creamy mashed fava beans, zesty lemon juice, and aromatic spices like cumin and paprika, all topped with fresh parsley, juicy tomatoes, and crunchy green onions for a refreshing finish. By rinsing canned fava beans, this version reduces sodium without sacrificing taste, making it perfect for those watching their salt intake. Ready in just 30 minutes, this wholesome dish is ideal for a savory breakfast or a satisfying appetizer when paired with warm whole wheat pita bread. Packed with protein, fiber, and bold Mediterranean flavors, this low-sodium Ful Medames is a must-try for healthy eating enthusiasts seeking a vibrant, nutrient-packed meal.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cups fava beans, canned, rinsed and drained
• 2 large garlic cloves, minced
• 2 tablespoons lemon juice, freshly squeezed
• 3 tablespoons extra virgin olive oil
• 1 teaspoon ground cumin
• 1 medium tomato, chopped
• 0.25 cup fresh parsley, chopped
• 2 stalks green onions, sliced
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon paprika
• 0.25 teaspoon red pepper flakes (optional)

Directions

Step 1

1. Rinse the canned fava beans thoroughly under cold water to remove excess sodium, and drain well in a colander.

Step 2

2. Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant but not browned.

Step 3

3. Add the drained fava beans to the saucepan. Using a potato masher or the back of a fork, gently mash about half of the beans to create a creamy texture, while leaving some beans whole for texture.

Step 4

4. Stir in the ground cumin, black pepper, and paprika. Continue to cook for about 5 minutes, stirring occasionally, until the beans are heated through.

Step 5

5. Remove the beans from heat and stir in the lemon juice and remaining olive oil.

Step 6

6. Transfer the Ful Medames to a serving bowl. Sprinkle the chopped tomato, green onions, and parsley over the top.

Step 7

7. Add a dash of red pepper flakes if you desire a bit of heat.

Step 8

8. Drizzle with a little more olive oil before serving.

Step 9

9. Serve warm with a side of whole wheat pita bread or your favorite flatbread.

Nutrition Facts

Serving size	(775.5g)

Amount per serving	% Daily Value*
Calories	850.4

Total Fat 45.4g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 1143.1mg	0%
Total Carbohydrate 87.8g	0%
Dietary Fiber 23.9g	0%
Total Sugars 9.4g
Protein 30.6g	0%

Vitamin D 0IU	0%
Calcium 401.4mg	0%
Iron 14.4mg	0%
Potassium 2173.5mg	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: 46.3%

Protein: 13.9%

Carbs: 39.8%