Ful Medames: (Middle Eastern bean stew)

Luke COUTINHO - Designed by Snigdha Arora (client under Balanced Nutrition For Children’s Program) ( My name is Snigdha and I am 16 and currently living in Australia. I have had the privilege to undertake both the Immunity Program and the Balanced Nutrition Course, and have learned so much about managing my own health and concocting healthy meals in the kitchen that are as delicious as they are nutritious thanks to Luke, Priyanka, Aditi and the rest of the team.)
Flavourful nutty dish made with fava beans giving it a complete blend of protein and fiber along with added spices thereby making it a hearty dish to be enjoyed with Pita bread.
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Course Main Course, Side Dish
Cuisine Middle Eastern Cuisine
Calories 109.7 kcal

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

Calories: 109.7kcalCarbohydrates: 23.1gProtein: 9.2gFat: 2.1g
Keyword traditional
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