Mediterranean Diet Ful Medames

Immerse yourself in the bold and wholesome flavors of the Mediterranean with this authentic Ful Medames recipe, a staple of the Mediterranean diet. Crafted from tender, slow-simmered dried fava beans, this nutrient-packed dish is infused with rich extra virgin olive oil, zesty lemon juice, and earthy cumin. A medley of fresh herbs, juicy diced tomatoes, and crunchy red onions adds vibrant color and texture, while optional green chilies provide a gentle kick of heat. Served warm with soft pita or hearty whole-grain bread, this vegan and protein-rich dish is both satisfying and versatile, perfect as a hearty breakfast, light lunch, or nutritious side. Packed with fiber, plant protein, and fresh ingredients, this Ful Medames is a Mediterranean diet must-try that’s as comforting as it is healthy.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:120 mins

Total Time:130 mins

Servings: 4

Ingredients

• 2 cups dried fava beans
• 8 cups water
• 0.25 cup extra virgin olive oil
• 0.25 cup lemon juice
• 3 garlic cloves, minced
• 1 teaspoon cumin powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 2 medium tomatoes, diced
• 0.5 medium red onion, finely chopped
• 1 green chilies, finely chopped (optional)
• 2 spring onions, sliced (optional)
• 4 slices pita bread or whole grain bread

Directions

Step 1

Rinse the dried fava beans thoroughly under cold water. Place them in a large pot and cover with water. Let them soak overnight or for at least 8 hours.

Step 2

After soaking, drain and rinse the beans. Return them to the pot and cover with 8 cups of fresh water.

Step 3

Bring the pot to a boil, then reduce the heat to low and simmer for about 1.5 to 2 hours, or until the beans are tender. Skim any foam that forms on the surface and add more water if necessary.

Step 4

Once the beans are cooked, drain them and place the beans back into the pot.

Step 5

Add the olive oil, lemon juice, minced garlic, cumin, salt, and black pepper to the beans. Mix well to combine the flavors.

Step 6

Allow the mixture to simmer on low heat for another 5 minutes to fully infuse the flavors.

Step 7

Remove from heat and stir in the chopped parsley, diced tomatoes, red onion, green chilies, and spring onions if using. Mix gently to combine.

Step 8

Serve the Ful Medames warm, with pita bread or whole grain bread on the side for dipping. Optionally, garnish with additional parsley and a drizzle of olive oil.

Nutrition Facts

Serving size	(3014.2g)

Amount per serving	% Daily Value*
Calories	2327.3

Total Fat 66.1g	0%
Saturated Fat 9.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 3180.0mg	0%
Total Carbohydrate 332.7g	0%
Dietary Fiber 113.2g	0%
Total Sugars 26.3g
Protein 122.9g	0%

Vitamin D 0IU	0%
Calcium 876.2mg	0%
Iron 37.2mg	0%
Potassium 5970.9mg	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: 24.6%

Protein: 20.3%

Carbs: 55.1%