Ful Medames: (Middle Eastern bean stew)
Ful Medames: (Middle Eastern bean stew)
Equipment
- Cooking pan
- Ladle
Ingredients
- 1-1/2 cups of cooked fava/broad beans pre-soaked and pressure cooked.
- 1 tsp Extra virgin olive oil for the garnish
- 2 tsp Cumin powder
- Salt as per taste
- 1 tbsp Chopped garlic
- 2 tbsp Fresh coriander or parsley
- ½ tbsp Lemon juice
Toppings:
- Chopped red onion
- Chopped green spring onion
- Sliced cucumber
- Chopped tomato
- Chopped jalapeño/green chilli
- Optional: olives and tahini
Instructions
- Sauté chop garlic in any cold pressed oil until cooked, add cooked legumes and enough water to just cover legumes.
- Turn off heat and add cumin powder, salt, pepper, coriander, lemon juice and extra virgin olive oil, and mash with a fork or potato masher until consistency is smooth and porridge-like.
- Serve hot and garnish with toppings such as chopped tomatoes, onions, chillies, cucumber, or olives and tahini.
- Serve with warm pita bread.
Notes
- Fava beans are rich in B vitamins and are also a good source of iron, which is essential for our body to produce red blood cells and ATP (adenosine triphosphate)
- Rich in magnesium, manganese, copper and fiber promote good heart and bone health.
- We can use other legumes as per the availability when fava beans are unavailable.
Nutrition
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