Discover a delicious Middle Eastern dish with our easy Ful Medames recipe. Made with wholesome ingredients like chickpeas, garlic, and tahini, this flavorful dish is perfect for any occasion. Learn how to make it step by step and enjoy a taste of authentic Arab cuisine at home.

To watch the cooking video, click on the link: Delicious Egyptian Ful Medames with Hummus Recipe: Healthy and Easy

Ingredients:

- 1 cup dried chickpeas, soaked overnight and boiled until tender (or 1 can of chickpeas, drained and rinsed)

- Olive oil

- 3 cloves of garlic, minced

- Tahini (sesame paste)

- 1/2 lemon, juiced

- Salt and black pepper to taste

- Cumin powder

- Chili powder

- 1 green bell pepper, diced

- 1 tablespoon vinegar

- Fresh vegetables for garnish (such as tomatoes, cucumbers, parsley)

Preparation:

1. Preparing Chickpeas:

  - If using dried chickpeas, soak them overnight in water. Then, boil them until they are tender. Drain and set aside.

  - If using canned chickpeas, drain and rinse them thoroughly.

2. Making Hummus:

  a. In a food processor, combine the cooked chickpeas, a drizzle of olive oil, minced garlic, a spoonful of tahini, and the juice of half a lemon.

  b. Season with salt and black pepper according to your taste. Add a pinch of cumin powder and chili powder for extra flavor.

  c. Blend the ingredients until you get a smooth and creamy consistency. Adjust the seasoning if needed.

3. Preparing Ful Medames:

  a. Heat a small amount of olive oil in a pan. Add the diced green bell pepper and sauté until softened.

  b. Add the cooked or canned and rinsed fava beans to the pan. Season with salt, black pepper, and a pinch of cumin. Cook for a few minutes until heated through.

  c. Add a spoonful of minced garlic, a tablespoon of vinegar, and the juice of half a lemon to the fava beans. Mix well and cook for another minute.

4. Assembling the Dish:

  a. Spread the prepared hummus on a serving plate.

  b. Top the hummus with the cooked Ful Medames mixture.

  c. Garnish with fresh vegetables like chopped tomatoes, cucumbers, and parsley.

Important Notes:

- Adjust the seasoning and spice level according to your preference.

- You can serve this dish with pita bread or as part of a mezze platter.

- Store any leftovers in an airtight container in the refrigerator for up to 2-3 days.


Nutrition Value: 

1. Dried Chickpeas (1 cup, cooked):

  - Calories: Approximately 269 kcal

  - Carbohydrates: 45 grams

  - Protein: 15 grams

  - Fat: 4 grams

  - Sodium: 7 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Rich in folate, iron, magnesium, phosphorus, and zinc.

  - Nutritional Benefits: High in fiber, protein, and essential nutrients, promoting digestive health, heart health, and providing sustained energy.

2. Olive Oil (1 tablespoon):

  - Calories: Approximately 119 kcal

  - Fat: 14 grams (mostly monounsaturated fats)

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Contains vitamin E and K, and antioxidants.

  - Nutritional Benefits: Healthy fats that support heart health, skin health, and overall well-being.

3. Garlic (3 cloves, minced):

  - Calories: Approximately 13 kcal

  - Carbohydrates: 3 grams

  - Protein: 1 gram

  - Fat: 0 grams

  - Sodium: 1 milligram

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: High in vitamin C, vitamin B6, manganese, and selenium.

  - Nutritional Benefits: Boosts immunity, supports heart health, and has antimicrobial properties.

4. Tahini (Sesame Paste, 1 tablespoon):

  - Calories: Approximately 89 kcal

  - Carbohydrates: 3 grams

  - Protein: 2 grams

  - Fat: 8 grams

  - Sodium: 8 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Good source of copper, manganese, and calcium.

  - Nutritional Benefits: Provides healthy fats, calcium for bone health, and antioxidants.

5. Lemon Juice (1/2 lemon):

  - Calories: Approximately 6 kcal

  - Carbohydrates: 2 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 1 milligram

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: High in vitamin C, folate, and potassium.

  - Nutritional Benefits: Supports immune function, aids digestion, and provides antioxidants.

6. Salt and Black Pepper (to taste):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depends on the amount used.

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Minimal

  - Nutritional Benefits: Flavor enhancers, but should be used in moderation for sodium intake control.

7. Cumin Powder (to taste):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depends on the amount used.

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Contains iron, manganese, and magnesium.

  - Nutritional Benefits: Adds flavor and may have antioxidant properties.

8. Chili Powder (to taste):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depends on the amount used.

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Contains vitamin A, vitamin C, and iron.

  - Nutritional Benefits: Adds spice and flavor, may have antioxidant properties.

9. Green Bell Pepper (1 medium, diced):

  - Calories: Approximately 24 kcal

  - Carbohydrates: 6 grams

  - Protein: 1 gram

  - Fat: 0 grams

  - Sodium: 2 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: High in vitamin C, vitamin A, and potassium.

  - Nutritional Benefits: Provides antioxidants, supports eye health, and boosts immunity.

10. Vinegar (1 tablespoon):

  - Calories: Approximately 3 kcal

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins and Minerals: Minimal

  - Nutritional Benefits: May aid digestion and add tangy flavor without adding significant calories.

11. Fresh Vegetables for Garnish (such as tomatoes, cucumbers, parsley):

  - Calories: Varies based on quantity and type of vegetables.

  - Carbohydrates, Protein, Fat, Sodium, Cholesterol: Varies based on type.

  - Vitamins and Minerals: Rich in vitamins A, C, K, and various minerals depending on the vegetable.

  - Nutritional Benefits: Provides fiber, vitamins, and minerals essential for overall health and well-being.

These nutritional values are approximate and may vary based on factors such as portion size and specific brands/products used.

Chef Culinary Creationss

I am a passionate chef, dedicated to crafting exceptional culinary experiences.

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