Ful Medames

Name: Ful Medames
Prep time: 8 min
Cook time: 10 min
Total time: 18 min
Yield: 2 servings
Ingredients: 1 tin, drained (400g) Fava Beans; 1 1/2 tbsp (20g) Olive Oil; 1/2 lemon, juiced (20g) Lemon; 1 clove, crushed (6g) Garlic; a handful, chopped (10g) Parsley; 1/2 tsp (2g) Ground Cumin

Recipes · Breakfast · Recipe, Typed Supps

Egypt’s national breakfast: mashed fava beans, lemon and oil. Cheap, filling, and about 15g of fibre a serving.

Allergens and patterns

None of the fourteen major allergens. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free.

Ingredients

1 tin, drained (400g) Fava Beans — The whole dish. Half of them get mashed and half stay whole, which is the only technique here worth knowing.
1 1/2 tbsp (20g) Olive Oil — Poured over at the end rather than cooked in, so it still tastes of olives.
1/2 lemon, juiced (20g) Lemon — Fava beans without acid are heavy and flat. This is not optional.
1 clove, crushed (6g) Garlic — Raw and crushed into the warm beans, where the heat takes the harshest edge off it.
a handful, chopped (10g) Parsley — Freshness against a bowl that is otherwise entirely soft and savoury.
1/2 tsp (2g) Ground Cumin — The flavour most people associate with the dish, and the one thing that makes it taste Egyptian rather than generic.

Nutrition per serving

Calories: 213 kcal
Protein: 14.5g
Carbohydrate: 5.2g
of which sugars: 1.5g
Fat: 11.4g
of which saturated: 1.6g
Fibre: 16.1g
Sodium: 18mg

Method

Warm the drained beans in a pan with a splash of their liquid.
Mash about half of them against the side of the pan, leaving the rest whole.
Stir in the garlic, cumin and lemon juice off the heat.
Pour the olive oil over and scatter the parsley on top.