Ful Medames (Egyptian-Style Fava Beans)
A Middle Eastern and North African staple: simple, nourishing, comforting, and perfect for either a savory brunch or a quick dinner. This recipe is ready in under 30 minutes: the ultimate quick meal!
Traditional Stewed Fava Beans Recipe
Learn how to make an authentic and easy-to-recreate Foul Mudammas at home. This recipe features fava beans infused with cumin, garlic, and lemon, making it an ideal healthy brunch, a protein-rich vegetarian meal, or a fast dinner. Served with warm pita bread, Greek yogurt, and fresh herbs, Foul is a comforting, budget-friendly dish that’s bursting with flavor.
Why make this recipe?
- 100% Vegetarian and Nourishing: ideal for anyone looking to reduce their intake of animal products without sacrificing flavor or satisfaction.
- High in protein and fiber: fava beans are a powerhouse of sustainable energy. This dish helps keep you feeling full longer, making it an excellent choice for a balanced diet.
- Ready in under 30 Minutes: using canned fava beans drastically cuts down on cooking time. Minimal prep, minimal cleanup!
- A Middle Eastern comfort classic: discover an iconic dish! The aromatic blend of cumin, garlic, and lemon brings a warmth and authenticity that global flavor lovers will adore.
- Versatile Meal: perfect for any time of day! Serve it traditionally for brunch with hard-boiled eggs, or enjoy it for lunch or dinner with warm pita bread and a fresh tomato salad for a complete, communal meal.
Tips for a perfect recipe:
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Make it 100% vegan: simply swap the Greek yogurt for a generous drizzle of tahini.
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Customize the texture: the more you mash the beans, the creamier your ful will be. Leave it “chunky” if you prefer a bit more bite and texture.
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Add a spicy kick: for a heat boost, mix in some harissa, sambal oelek, or extra chili flakes.
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Brunch Style: elevate the dish by serving it with a soft-boiled or poached egg on top.
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Meal Prep friendly: this dish keeps for 3 to 4 days in the fridge and reheats beautifully, making it perfect for your weekly prep.
In a enameled pan or saucepan, heat the olive oil over medium heat. Add the cumin, chili flakes, and grated garlic. Cook for 30 to 60 seconds, just until fragrant (be careful not to burn the garlic). Pour in the fava beans along with their liquid and stir well.
Let the beans simmer for 10 to 15 minutes over medium-low heat. Using a potato masher or the back of a wooden spoon, roughly mash the beans to achieve a rustic texture (somewhere between a creamy purée and whole beans). Stir in the lemon zest and juice. Season with salt to taste. If the mixture is too thick, adjust the consistency with a splash of warm water.
Garnish and serve: Top with fresh parsley, diced tomatoes, and a generous dollop of Greek yogurt. Serve warm with toasted pita bread and a final drizzle of olive oil.
Bon appetit and enjoy!
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