Ful medames, a beloved dish with roots in Middle Eastern and North African cuisine, is a hearty and flavorful meal centered around the humble fava bean.
Known for its simplicity and nutritional value, ful medames has been a staple for centuries, often enjoyed as a breakfast or dinner option.
This comforting dish is traditionally served with warm bread and a variety of garnishes, allowing each diner to customize their bowl to their taste.
The combination of fava beans, aromatic spices, zesty lemon, and creamy tahini creates a dish that is not only satisfying but also incredibly versatile.
Whether you’re looking for a protein-packed vegan meal or a dish to share at a gathering, ful medames fits the bill. Plus, it’s easy to prepare, making it perfect for both beginners and seasoned cooks. Let’s dive into this recipe and explore how you can make this timeless dish your own.
Ful Medames – Ingredients You’ll Need
- Fava beans: Opt for dried and cooked or canned for convenience.
- Onion: Adds a savory base to the dish, you can use shallots too.
- Garlic: Enhances the flavor with a pungent, earthy touch. Garlic powder is a good substitute
- Green chili: Provides a gentle heat. Can be substituted with chili flakes.
- Tomato: Adds freshness and depth.
- Cumin: Brings a warm, earthy spice.
- Tahini: Adds creaminess and richness.
- Lemon juice: Brightens the dish with acidity.
- Chopped parsley: For garnish and a burst of freshness. Cilantro works well too.
Ful Medames – Instructions Step by Step
Prepare the fava beans: If using dried beans, soak them overnight, then cook according to the package instructions. Reserve some of the cooking liquid.
If using canned beans, rinse and drain them but keep some of the liquid for later.
Chop the onions, green chili and fresh tomatoes (keep some for topping).
Cook the aromatics: In a large pan, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté until translucent, about 5-7 minutes. Add the minced garlic and chopped green chili, cooking for another minute until fragrant.
Add the tomatoes: Stir in the chopped tomato and cook until they break down into a sauce-like consistency, about 8-10 minutes.
Incorporate the beans: Add the cooked fava beans along with some of reserved liquid, enough to barely cover them. Stir in cumin. Cover and simmer for 10 minutes to allow the flavors to meld.
Blend for texture: Blend a portion of the beans with a hand blender or mash them using the back of a spoon, depending on your desired consistency.
Finish with seasoning: Stir in the tahini, lemon juice, salt, and pepper and fresh parsley. Adjust seasoning to taste.
Serve: Garnish with a drizzle of olive oil, fresh parsley, and chopped tomatoes. Serve warm with flatbread or pita bread.
Ful Medames – Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water or olive oil if the mixture thickens too much.
Variations
- Spiced Ful: Add a pinch of smoked paprika for a different flavor twist.
- Vegetable-packed: Incorporate chopped spinach, kale, during the simmering step.
- Crunchy topping: Garnish with toasted sesame seeds or crispy fried onions.
Why You’ll Love This Recipe
- Nutritious: Packed with protein, fiber, and vitamins.
- Easy to make: Simple steps and minimal ingredients.
- Versatile: Enjoy as a meal, side dish, or a dip.
- Customizable: Adjust the flavors and toppings to your liking.
- Vegan and gluten-free: Naturally plant-based and suitable for various dietary preferences.
Did you make this recipe?
Please let me know how it turned out! Leave a comment below, give it a rating or share your recreation on Instagram and tag me at @recipesandplaces or use the hashtag #recipesandplaces
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Ful Medames – Fava Bean Dip
Ingredients
- 2 cans canned fava beans or 400g dried and cooked fava beans
- 3 tbsp olive oil
- 1 onion diced
- 1 garlic cloves minced finely
- 1 green chili chopped
- 2 tomatoes chopped
- 1 tsp cumin
- Salt and pepper
- 1 tbsp tahini
- Juice of one lemon
- 2 tbsp chopped parsley
- Toppings
- Warm pita or flatbread
- Extra virgin olive oil
- Chopped tomatoes
Instructions
- Prepare the fava beans: If using dried beans, soak 400g of dried beans overnight, then cook according to the package instructions. Reserve some of the cooking liquid. If using canned beans (2 cans), rinse and drain them but keep some of the liquid for later.
- Chop 1 onion, 1 green chili, mince 2 garlic cloves, and chop 2 fresh tomatoes (keep half for topping).
- Cook the aromatics: In a large pan, heat 3 tbsp of olive oil over medium heat. Add the diced onion and sauté until translucent, about 5-7 minutes. Add minced garlic cloves and chopped green chili, cooking for another minute until fragrant.
- Add the tomatoes: Stir in the chopped tomatoes and cook until they break down into a sauce-like consistency, about 8-10 minutes.
- Incorporate the beans: Add the cooked fava beans along with their reserved liquid. Stir in 1 tsp of cumin. Cover and simmer for 10 minutes to allow the flavors to meld.
- Blend for texture: Blend a portion of the beans with a hand blender or mash them using the back of a spoon, depending on your desired consistency.
- Finish with seasoning: Stir in 1 tbsp of tahini, juice of one lemon, salt, and pepper and 1/3 cup fresh parsley. Adjust seasoning to taste.
- Serve: Garnish with a drizzle of olive oil, fresh parsley, and chopped tomatoes. Serve warm with flatbread.
