Lebanese Ful Medames (Foul Mudammas - Fava Beans Stew)
Lebanese Ful Medames (Foul Mudammas - Fava Beans Stew) - Ful Medames is a popular Middle Eastern breakfast that is made with cooked fava beans, cumin, garlic and lemon. Often topped with fresh Vegetables such as Parsley and Tomatoes. It is best served with pita bread or a flatbread like Manakeesh.Ful is the arabic word for Beans and Medamas to buried which refers to how the brands used to be cooked buried underground in a pot over hot coals. This is a quick recipe that is very filling and it is Vegan friendly too!
Ingredients
- 1 tbsp Olive Oil
- 1 Onion diced
- 1 Tomato grated
- 4 Garlic Cloves crushed
- 1 tsp Ground Cumin
- 1 tsp Aleppo Pepper
- Salt and Pepper to taste
- 800 g Fava Beans drained and rinsed
- ½ Lemon juice only
Garnish
- Parsley Leaves to garnish
- Olive Oil
- ½ Tomato diced
Instructions
- Cook chopped Onion in Olive Oil till softened in a small pot over medium heat.
- Stir in 1 grated Tomato, Garlic, Cumin, Aleppo, Salt and Pepper.
- Add 2 cans of Fava Beans and enough Water to cover the Beans. Bring the stewed fava beans to a simmer.
- Simmer for 7 - 10 minutes. Whilst they are cooking, add Lemon Juice.
- Use a fork or potato masher or use the back of a wooden spoon to mash the cooked beans lightly. I prefer to leave the mashed Beans quite coarse.
- Decant to a dish and top with chopped Parsley, fresh tomatoes and a drizzle of Olive Oil. You can also add a hint of Cumin on top.
- Serve these soft Garlicky Lemony Beans with warm Pita Bread.
Notes
Variations
This traditional Breakfast is easily adaptable. Here are some suggestions: Tahini Stir in 1 tbsp of Tahini at the end for an earthy flavour. Chickpeas You can add 1 tin of Chickpeas to the Fava Beans to make it even more hearty. Aleppo Pepper I love the smoky mild heat of Aleppo. You can use chopped Jalapeño Peppers, Cayenne Pepper or Red Chilli Powder instead. Green Onions Top with chopped Spring Onions or Chives for a mild Garlic/Onion flavour.How to serve Ful
Ful medames is usually served Meze style with fresh chopped fresh Veggies like Olives, Lebanese Cucumbers, Tomatoes. You may also find other items on the breakfast table like hard-boiled eggs, cheese, hummus etc. It is served with warm fresh bread like Pitta Bread.Tips for making Ful Medames
Keep an eye on the Ful Simmer lightly and if they are drying out, add a little Water to stop them from catching. Crush the Beans lightly as they cook So they can absorb all the delicious smoky and lemony flavours.Storage
Ful medames can be stored in an airtight container in the fridge for up to 4 days. Add a splash of water when reheating.Nutrition
Calories: 278kcalCarbohydrates: 45gProtein: 16gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 23mgPotassium: 723mgFiber: 12gSugar: 6gVitamin A: 575IUVitamin C: 16mgCalcium: 93mgIron: 4mg
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