Ful Medames is a traditional Egyptian dish made from fava beans that are cooked and mashed, then seasoned with various herbs and spices. It is typically served as a breakfast dish, often accompanied by bread and various toppings such as eggs, vegetables, or cheese. Ful Medames is not only delicious but also packed with nutrients, making it a great choice for a healthy and filling meal.

Ful Medames is a staple of Egyptian cuisine and is a beloved breakfast dish that is enjoyed by locals and tourists alike. It is made from fava beans that are cooked and mashed, then seasoned with various herbs and spices. The dish is simple, yet flavorful, and is often served with bread and a variety of toppings such as tomatoes, onions, and parsley.

To make Ful Medames, the fava beans are first soaked overnight in water to soften them. The next day, the beans are drained and rinsed, then placed in a pot with fresh water and brought to a boil. The heat is then reduced, and the beans are left to simmer until they are tender. Once the beans are cooked, they are mashed with a fork or potato masher until they are slightly chunky but still creamy.

To add flavor to the mashed beans, a variety of herbs and spices can be used. Some common ingredients include garlic, cumin, coriander, and lemon juice. These ingredients are added to the mashed beans and stirred until they are well combined.

Ful Medames is typically served with bread such as pita or Egyptian baladi bread. The bread is used to scoop up the mashed beans and toppings, creating a delicious and satisfying meal. Toppings can vary depending on personal preference, but the most common toppings include chopped tomatoes, onions, and parsley. Some people also add boiled eggs or feta cheese for extra protein and flavor.

Ful Medames is not only delicious but also nutritious. Fava beans are an excellent source of plant-based protein, fiber, and various vitamins and minerals. They are also low in fat and calories, making Ful Medames a healthy and filling breakfast option.

Overall, Ful Medames is a simple yet flavorful dish that is a must-try for anyone visiting Egypt or looking to experience authentic Egyptian cuisine.

Here is a step-by-step guide on how to make Egyptian Ful Medames:

Ingredients:

1- 2 cups dried fava beans

2- 1 onion, chopped

3- 2 cloves garlic, minced

4- 2 tablespoons olive oil

5- 1 tablespoon cumin

6- 1 tablespoon paprika

7- Salt and pepper to taste

8- Lemon wedges for serving

Instructions:

1- Rinse the fava beans and soak them in water overnight or for at least 8 hours. Drain and rinse the beans.

2- In a large pot, add the soaked beans and enough water to cover them. Bring the water to a boil and then reduce the heat to low. Simmer the beans for about 1-2 hours or until they are tender and can be easily mashed with a fork.

3- In a separate pan, sauté the chopped onion and minced garlic in olive oil until they are soft and fragrant.

4- Add the sautéed onion and garlic to the pot of cooked fava beans. Add cumin, paprika, salt, and pepper to taste. Mash the beans and stir until the ingredients are well combined.

5- Simmer the mashed beans for an additional 10-15 minutes, stirring occasionally.

6- Serve the Ful Medames hot, topped with additional olive oil, chopped tomatoes, onions, and parsley. Serve with lemon wedges on the side.

Notes:

1- Fava beans can also be cooked in a pressure cooker for faster cooking time.

2- Ful Medames can be stored in an airtight container in the refrigerator for up to a week.

3- To reheat, add a small amount of water or vegetable broth to the beans and simmer until heated through.

Nutrition Facts:

Ful Medames is a nutritious dish that is high in protein, fiber, and various vitamins and minerals. One cup of cooked fava beans contains about:

  • 14 grams of protein
  • 9 grams of fiber
  • 37% of the daily recommended intake of folate
  • 16% of the daily recommended intake of iron
  • 13% of the daily recommended intake of magnesium
  • 11% of the daily recommended intake of potassium

Here's a breakdown of the nutritional values for each ingredient listed. The values are approximate and can vary based on the specific brand or variety of the ingredient:

Dried Fava Beans (2 cups)

  • Calories: 372
  • Protein: 25g
  • Fat: 1g
  • Carbohydrates: 63g
  • Fiber: 25g
  • Sugars: 6g

benefits:

  • High in Protein: Great for muscle repair and growth.
  • Rich in Fiber: Aids in digestion and helps maintain a healthy gut.
  • Vitamins and Minerals: Good source of iron, magnesium, and folate, which are essential for energy production and overall health.
  • Low in Fat: Makes them a heart-healthy option.

Onion (1 medium, chopped)

  • Calories: 44
  • Protein: 1g
  • Fat: 0g
  • Carbohydrates: 10g
  • Fiber: 2g
  • Sugars: 4g

benefits:

  • Antioxidants: Contains quercetin, which has anti-inflammatory and antioxidant properties.
  • Immune Support: High in vitamin C, supporting the immune system.
  • Heart Health: Can help reduce cholesterol levels and blood pressure.
  • Digestive Health: Contains prebiotics that feed beneficial gut bacteria.

Garlic (2 cloves, minced)

  • Calories: 9
  • Protein: 0.5g
  • Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 0.1g
  • Sugars: 0.1g

benefits:

  • Immune Boosting: Contains allicin, which has antibacterial and antiviral properties.
  • Heart Health: Can help lower blood pressure and cholesterol levels.
  • Antioxidant Properties: Protects cells from damage.
  • Anti-inflammatory: Can help reduce inflammation in the body.

Olive Oil (2 tablespoons)

  • Calories: 238
  • Protein: 0g
  • Fat: 27g
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g

benefits:

  • Healthy Fats: Rich in monounsaturated fats, which are heart-healthy.
  • Antioxidants: Contains vitamin E and polyphenols, which protect against cell damage.
  • Anti-inflammatory: Can help reduce inflammation in the body.
  • Supports Skin Health: Keeps skin hydrated and may protect against aging.

Cumin (1 tablespoon)

  • Calories: 22
  • Protein: 1g
  • Fat: 1g
  • Carbohydrates: 3g
  • Fiber: 1g
  • Sugars: 0g

benefits:

  • Digestive Aid: Helps stimulate digestion and reduce bloating.
  • Rich in Iron: Supports energy production and immune function.
  • Antioxidant: Contains compounds that protect against oxidative stress.
  • Anti-inflammatory: Can help reduce inflammation and boost immunity.

Paprika (1 tablespoon)

  • Calories: 20
  • Protein: 1g
  • Fat: 1g
  • Carbohydrates: 4g
  • Fiber: 2g
  • Sugars: 0g

benefits:

  • Antioxidants: Contains vitamin A and carotenoids, which are good for eye health and immune function.
  • Anti-inflammatory: Can help reduce inflammation.
  • Metabolism Boost: May help increase metabolism and aid in weight management.
  • Rich in Vitamins: Contains vitamins E and C, which are important for skin health and immune function.

Salt and Pepper (to taste)

  • Salt: A negligible amount of calories, protein, fat, and carbohydrates.

benefits:Essential for maintaining proper fluid balance, nerve function, and muscle contractions. However, it should be used in moderation.

Pepper (1 teaspoon):

  • Calories: 6
  • Protein: 0g
  • Fat: 0g
  • Carbohydrates: 1.4g
  • Fiber: 0.6g
  • Sugars: 0g

benefits:Contains piperine, which can improve digestion and nutrient absorption. It also has antioxidant and anti-inflammatory properties.

Lemon Wedges (for serving, 1 medium lemon)

  • Calories: 17
  • Protein: 0.6g
  • Fat: 0.2g
  • Carbohydrates: 5.4g
  • Fiber: 1.6g
  • Sugars: 1.5g

benefits:

  • Vitamin C: Boosts the immune system, supports skin health, and helps in the absorption of iron.
  • Detoxifying: Aids in detoxifying the liver.
  • Digestive Health: Helps stimulate digestive juices and improve digestion.
  • Antioxidant: Protects against free radicals and supports overall health.

Total Nutritional Values (Approximate)

  • Calories: 728
  • Protein: 29g
  • Fat: 30g
  • Carbohydrates: 87.8g
  • Fiber: 31.7g
  • Sugars: 11.1g

These values are based on standard measurements and may vary slightly. If you need precise nutritional information, it's best to use specific product labels or a nutritional database.

Ful Medames is also low in fat and calories, making it a great choice for those looking to maintain a healthy diet. However, be mindful of the toppings you add to your Ful Medames, as they can add extra calories and fat.

kiro

i'm just try to cook new things.

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