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Ful Medames (Egyptian Fava Beans)

Savory Ful Medames: Your New Favorite Vegan Breakfast Delight

Experience the richness of Ful Medames (Egyptian Fava Beans) in this hearty vegan breakfast that’s easy to prepare and packed with flavor.
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Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 2 minutes
Total Time 32 minutes
Servings: 4 servings
Course: Breakfast
Cuisine: Middle Eastern
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive oil Substitution: Use vegetable oil if desired.
  • 1 medium Red onion Note: Yellow onions can be used as an alternative.
  • 2 cloves Garlic No substitutions recommended.
  • 1 teaspoon Cumin Note: Adjust quantity for preferred spice level.
  • 1 teaspoon Salt Tip: Use sea salt for a more nuanced taste.
  • ½ teaspoon Black pepper Substitution: Freshly ground pepper recommended for best flavor.
  • 2 cans Fava beans (canned) Note: Dried fava beans can be used after soaking and cooking.
  • 1 cup Water Note: Can adjust as needed based on texture preference.
For Serving
  • Optional toppings Cherry tomatoes, sliced cucumbers, pita bread. Substitutions: Add feta cheese, fresh herbs, or hard-boiled eggs for extra richness.

Equipment

  • Large pot or Dutch oven
  • immersion blender

Method
 

Instructions
  1. Heat a large pot or Dutch oven over medium heat and add a generous drizzle of olive oil. Once shimmering, toss in the sliced red onion and sauté for 7-8 minutes until golden and caramelized.
  2. Stir in minced garlic, cooking for an additional 30 seconds until fragrant. Sprinkle in cumin, salt, and black pepper; stir to coat the onions. Toast spices for about 30 seconds.
  3. Add canned fava beans with their liquid and 1 cup of water to the pot. Stir gently, bring to a low boil, then reduce heat to simmer for 20 minutes, stirring occasionally.
  4. Remove the pot from heat and let cool slightly. Blend the Ful Medames until mostly smooth, ensuring some chunkiness remains for texture.
  5. Return blended Ful Medames to the pot and heat through, adding more water for desired consistency. Serve warm, drizzling with olive oil and garnishing with optional toppings.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 80mgIron: 4mg

Notes

Leftover Ful Medames can be stored in an airtight container in the fridge for up to 4 days or frozen for up to 6 months.

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