Fava beans (pronounced Ful in Arabic) is the most popular Egyptian breakfast. Usually, it is paired with Egyptian Falafel, Tahini, and authentic Egyptian bread (In Arabic, Baladi bread).
This authentic Fava bean dish is vegan, healthy, gluten-free, and delicious! Loaded with flavors from freshly squeezed lemon juice, minced garlic, ground cumin, fresh herbs, olive oil, and a drizzle of tahini sauce. And if you would like it to be a complete dish, serve it with diced veggies and 😋!
Ful is guaranteed to keep you full for a long while 😃; try it with some black tea and enjoy a little taste of my home country Egypt 😍.
What is Ful Medames?
The roots of ful medames can be traced to Ancient Northern Sudan and Egypt back to 1991 BC. No wonder it’s still an integral part of Egyptian culture.
Ful is also very popular in the Middle East, and the levant and each culture have its own spin on it.
They are many ways to prepare Fava beans, but I like to prepare the simple recipe by adding ground cumin, lemon juice, minced garlic, tahini sauce, and a generous amount of olive oil. Also, I like to add some diced veggies to complete the dish!
Are Fava Beans Healthy?
Fava beans are a type of legume that help in weight loss as they are packed with nutrients:
- Protein: Fava beans can help you feel fuller for longer. Protein also helps grow and maintain your muscles.
- Vitamins and supplements such as folate, manganese, and iron.
- Fiber: Fava beans are high in fiber, which helps with digestion, maintaining healthy glucose levels, and preventing cholesterol buildup. (1)
Ful Medames Ingredients:
To make a ful medames recipe, you will need dry or canned fava beans, available at any local grocery store or online. I used canned fava beans to consume time in this recipe, but you can use dry beans and do it from scratch (Look at my important tips to know how to prepare fava beans from scratch).
- Fava beans: Canned fava beans with the liquid.
- Garlic: One clove of minced garlic is enough for this recipe to enhance the flavor.
- Lemon Juice: Freshly squeezed, it gives that tangy taste and brightness.
- Ground Cumin: Adds a great flavor and is good for digestion.
- Cayenne pepper or chili flakes (optional): just add a sprinkle to give that nice kick of heat.
- Salt and Black pepper: To taste.
- Extra virgin olive oil: Drizzle a generous amount of olive oil; it balances the flavors.
- Garnish fresh tomatoes, green onions, chopped cilantro or parsley, and tahini sauce.
How To Make Egyptian Fava Beans?
- Heating and Mashing: Pour a can of fava beans with liquid into a skillet or saucepan, and heat over medium-high heat. Turn off the heat, and using a potato masher or a fork, mash the fava beans (don’t over mashed, it’s okay to have small pieces of beans).
- Seasoning: Add the minced garlic, freshly squeezed lemon juice, and spices, and stir.
- Serve: Drizzle a generous amount of olive oil and add the veggies and tahini sauce. Serve warm with pita bread or slices of veggies on the side.
- Don’t over-mash the beans; it is okay to have small pieces of beans.
- You can add chopped parsley instead of cilantro.
- Tahini sauce is optional but gives a delicious flavor to the dish.
How To Make Fava beans From Scratch:
- Soak 2 cups of dry fava beans in water overnight (It will expand in size). Drain and discard soaked water.
- Place the beans in a large pot, cover with water (about 8 cups), and add 1/4 cup of red lentils (if it is not available, it’s okay; it is just for taste), 1 tomato (cut into half), and ½ whole lemon.
- Bring it to boil over medium-high heat, then turn the heat to low, and let it simmer for 2-3 hours or until the beans are fully cooked and easily mashed between your fingers or fork.
- You can use a pressure cooker and cook the beans in 1 hour.
- Store the cooked beans in an airtight container in the fridge, and it is ready. (Also, you can freeze it by portioning the cooked beans in containers, then, when used, thaw and heat it in the microwave or a sauce pan over low-medium heat).
What To Serve With Ful Medames?
- Serve the fava beans warm with a side of sliced Pita bread, Sliced veggies, Pickles, and Olives.
- Serve it along with Hummus, Falafel, or Baba Ganoush to make the perfect vegan breakfast, and try it with some black tea and enjoy 😋.
Store the leftovers in an airtight container for 3-4 days in the refrigerator.