Mediterranean Diet Foul Medames

Experience the authentic flavors of the Mediterranean with this hearty and wholesome Foul Medames recipe, a timeless dish brimming with plant-based goodness. Made with tender dried fava beans simmered to perfection, this classic dish is elevated with bold accents of garlic, cumin, fresh lemon juice, and extra virgin olive oil for richness. Garnished with vibrant parsley, juicy tomatoes, and sweet onions, it’s a nutritious powerhouse that embodies the heart of the Mediterranean diet. Perfect as a warm dip or a satisfying main, pair it with whole-grain pita or a crisp salad for a flavorful and balanced meal. Whether you're embracing the Mediterranean lifestyle or looking for a vegan-friendly recipe packed with protein and fiber, this Foul Medames will transport your taste buds with every bite!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:120 mins

Total Time:130 mins

Servings: 4

Ingredients

• 250 grams dried fava beans
• 4 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 3 cloves garlic
• 1 teaspoon cumin
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 3 tablespoons chopped parsley
• 1 large tomato
• 1 small onion

Directions

Step 1

Rinse the dried fava beans under cold water to remove any dirt and soak them in a large bowl with plenty of water overnight.

Step 2

Drain and rinse the soaked fava beans, then place them in a large pot and cover with fresh water.

Step 3

Bring the beans to a boil over medium-high heat, then reduce the heat to low, cover the pot, and let the beans simmer for about 1.5 to 2 hours, or until they are tender.

Step 4

Meanwhile, finely chop the garlic cloves, and dice the tomato and onion. Set them aside.

Step 5

Once the beans are cooked, drain them and reserve a cup of the cooking liquid.

Step 6

In the same pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped garlic and sauté for 1-2 minutes until fragrant.

Step 7

Add the cooked fava beans, diced tomato, and onion to the pot. Stir in the cumin, salt, and black pepper.

Step 8

Mash some of the fava beans with a fork or potato masher, leaving some whole for texture. If the mixture is too thick, add some reserved cooking liquid to achieve the desired consistency.

Step 9

Remove from heat and stir in the lemon juice, the remaining olive oil, and chopped parsley.

Step 10

Serve warm, garnished with additional parsley if desired, and accompanied by whole-grain pita bread or a salad as part of a balanced Mediterranean meal.

Nutrition Facts

Serving size	(676.6g)

Amount per serving	% Daily Value*
Calories	1491.3

Total Fat 61.1g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 4146.3mg	0%
Total Carbohydrate 181.5g	0%
Dietary Fiber 66.9g	0%
Total Sugars 27.7g
Protein 70.2g	0%

Vitamin D 0IU	0%
Calcium 362.8mg	0%
Iron 20.4mg	0%
Potassium 3342.8mg	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: 35.3%

Protein: 18.0%

Carbs: 46.6%