Ful Medames is a beloved Egyptian dish made from fava beans that are slow-cooked, mashed, and seasoned with a blend of herbs and spices. This traditional breakfast staple is typically served with warm bread and an assortment of toppings, making it a nutritious and satisfying meal. Rich in plant-based protein, fiber, and essential nutrients, Ful Medames is not only delicious but also a healthy choice for a hearty breakfast.
Ful Medames has ancient roots in Egyptian cuisine, dating back thousands of years. It is believed that this dish was enjoyed by Pharaohs and has remained a popular choice for breakfast throughout Egyptian history. The use of fava beans, a staple in the diet of ancient Egyptians, underscores the dish's deep historical significance. Today, Ful Medames is enjoyed by both locals and visitors, symbolizing the rich culinary heritage of Egypt.
Ingredients
- 2 cups dried fava beans
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon cumin
- 1 tablespoon paprika
- Salt and pepper to taste
- Lemon wedges for serving
- Optional toppings: chopped tomatoes, onions, parsley, boiled eggs, feta cheese
Instructions
1. Soak Beans: Rinse the fava beans and soak them in water overnight or for at least 8 hours. Drain and rinse the beans.
2. Cook Beans: In a large pot, add the soaked beans and cover them with fresh water. Bring to a boil, then reduce the heat and simmer for 1-2 hours, or until tender and easily mashable.
3. Prepare Aromatics: In a separate pan, sauté the chopped onion and minced garlic in olive oil until soft and fragrant.
4. Mash Beans: Add the sautéed onion and garlic to the pot of cooked beans. Stir in cumin, paprika, salt, and pepper. Mash the beans with a fork or potato masher until slightly chunky but creamy.
5. Simmer: Continue to simmer the mashed beans for an additional 10-15 minutes, stirring occasionally.
6. Serve: Serve hot, topped with additional olive oil, and garnish with chopped tomatoes, onions, and parsley. Accompany with lemon wedges and bread.
Notes
- Quick Cooking: Use a pressure cooker to reduce cooking time.
- Storage: Store leftovers in an airtight container in the refrigerator for up to a week.
- Reheating: Reheat with a small amount of water or vegetable broth to achieve the desired consistency.
Ful Medames embodies the essence of Egyptian comfort food and offers a glimpse into the country's rich culinary history.
Nutrition Value:
1. 2 cups dried fava beans
- Calories: Approximately 400
- Carbohydrates: 80 grams
- Protein: 25 grams
- Fat: 1 gram
- Sodium: 15 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in folate and vitamin B6
- Minerals: Rich in iron, magnesium, and potassium
- Nutritional Benefit: Fava beans are an excellent source of plant-based protein and fiber, promoting digestive health and muscle repair. They also provide essential vitamins and minerals that support overall health.
2. 1 onion, chopped
- Calories: Approximately 45
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamin C and B vitamins
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Onions offer antioxidants and anti-inflammatory properties, which may support heart health and boost the immune system.
3. 2 cloves garlic, minced
- Calories: Approximately 10
- Carbohydrates: 2 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and small amounts of vitamin B6
- Minerals: Provides calcium, potassium, and manganese
- Nutritional Benefit: Garlic has antioxidant and antimicrobial properties, which can enhance immune function and cardiovascular health.
4. 2 tablespoons olive oil
- Calories: Approximately 240
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 28 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: Provides small amounts of potassium
- Nutritional Benefit: Olive oil is a source of healthy monounsaturated fats, which can improve heart health and reduce inflammation.
5. 1 tablespoon cumin
- Calories: Approximately 22
- Carbohydrates: 2 grams
- Protein: 1 gram
- Fat: 1 gram
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin A and vitamin C
- Minerals: Provides iron, calcium, and magnesium
- Nutritional Benefit: Cumin adds flavor and can aid digestion, enhance immune function, and provide essential minerals.
6. 1 tablespoon paprika
- Calories: Approximately 19
- Carbohydrates: 4 grams
- Protein: 1 gram
- Fat: 0.5 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin A and vitamin E
- Minerals: Provides iron and potassium
- Nutritional Benefit: Paprika is rich in antioxidants and can help support eye health and boost the immune system.
7. Salt and pepper to taste
- Salt: Adds sodium, which is essential in moderation but should be used sparingly to avoid excess intake.
- Pepper: Adds negligible calories and contributes small amounts of vitamins and minerals.
- Nutritional Benefit: Salt is necessary for electrolyte balance, while pepper may aid digestion and add flavor without adding significant nutritional value.
8. Lemon wedges for serving
- Calories: Approximately 10 per wedge
- Carbohydrates: 3 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C
- Minerals: Contains small amounts of potassium and magnesium
- Nutritional Benefit: Lemons are rich in vitamin C, which supports immune function and skin health.
9. Optional toppings:
- Chopped tomatoes
- Calories: Approximately 22 per 100 grams
- Carbohydrates: 5 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Tomatoes are rich in antioxidants like lycopene, which can support heart health and protect against certain cancers.
- Onions
- Same nutritional benefits as mentioned above.
- Parsley
- Calories: Approximately 36 per 100 grams
- Carbohydrates: 6 grams
- Protein: 3 grams
- Fat: 1 gram
- Sodium: 20 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamins A, C, and K
- Minerals: Provides iron and calcium
- Nutritional Benefit: Parsley has antioxidant properties and supports overall health through its high vitamin content.
- Boiled eggs
- Calories: Approximately 78 per egg
- Carbohydrates: 1 gram
- Protein: 6 grams
- Fat: 5 grams
- Sodium: 62 milligrams
- Cholesterol: 186 milligrams
- Vitamins: Contains vitamins A, D, E, and B12
- Minerals: Provides iron, calcium, and potassium
- Nutritional Benefit: Boiled eggs are a complete source of protein and provide essential nutrients for muscle growth and repair.
- Feta cheese
- Calories: Approximately 75 per 30 grams
- Carbohydrates: 1 gram
- Protein: 4 grams
- Fat: 6 grams
- Sodium: 300 milligrams
- Cholesterol: 25 milligrams
- Vitamins: Contains vitamin A and some B vitamins
- Minerals: Rich in calcium and phosphorus
- Nutritional Benefit: Feta cheese adds protein and calcium to the dish, supporting bone health and muscle function.
Comments