Skillet Ful Medames (Egyptian Fava Beans)
Fava beans never tasted so good! These Egyptian fava beans are rich in protein and fiber making them an excellent diabetes-friendly choice. They also taste extra delicious when served with your favourite vegetables or pita bread.
Servings: 8
Calories: 165.4kcal
Ingredients
- 1 tbsp olive oil
- 1 small onion finely chopped
- 3 cloves garlic minced
- 1 ½ tsp cumin ground
- 1 tsp paprika
- 1 tsp coriander
- ¼ tsp salt
- ¼ tsp pepper
- 19 oz Fava beans canned, rinsed and drained
- 3 tbsp tahini
- ½ cup water
- 1/2 lemon juiced
Parsley sauce (makes ⅓ cup)
- 2 tbsp olive oil
- 1/2 lemon juiced
- ½ tbsp red onion finely chopped
- 2 tbsp parsley chopped
- 1 tbsp jalapeno finely chopped
Instructions
- In a skillet, heat olive oil over medium heat. Add onion and garlic and sauté for 3-4 minutes until soft and fragrant.1 tbsp olive oil, 1 small onion, 3 cloves garlic
- Mix in ground cumin, paprika, coriander, salt and pepper. Stir until well combined with the onion garlic mixture.1 ½ tsp cumin, 1 tsp paprika, 1 tsp coriander, ¼ tsp salt, ¼ tsp pepper
- In a small bowl, whisk tahini with water and add mixture to the skillet. Transfer fava beans and tahini mixture to the skillet, stirring to combine. Reduce heat, cover and let simmer for 10 minutes.3 tbsp tahini, ½ cup water, 19 oz Fava beans
- Stir in lemon juice, adding more lemon juice to taste.1/2 lemon
- Using a fork or potato masher, lightly mash bean mixture making sure to leave half of the beans unmashed.
- In a small bowl, prepare parsley topping by mixing together olive oil, lemon juice, red onion, parsley, and jalapeño.2 tbsp olive oil, 1/2 lemon, ½ tbsp red onion, 2 tbsp parsley, 1 tbsp jalapeno
- Portion a quarter cup of ful medames into a serving bowl and top with a tablespoon of parsley sauce. Serve with your choice of raw veggies and pita bread.
Cooking Tips
- Tahini mixture consistency: Adjust the amount of water in the tahini mixture to achieve your desired consistency. Some prefer a thicker sauce, while others may like it a bit thinner.
- Mashing beans: Mashing the beans is a matter of personal preference. Some may prefer a smoother texture, while others enjoy the beans mostly whole for added texture.
- Serving suggestions: Ful medames is versatile and can be served with a variety of accompaniments such as chopped tomatoes, cucumbers, or additional lemon wedges to enhance its flavour.
Nutrition
Nutrition Facts
Skillet Ful Medames (Egyptian Fava Beans)
Serving Size
0.25 cup
Amount per Serving
Calories
165.4
% Daily Value*
Fat
8.7
g
13
%
Saturated Fat
1.2
g
8
%
Sodium
81.2
mg
4
%
Potassium
259.6
mg
7
%
Carbohydrates
16.9
g
6
%
Fiber
4.5
g
19
%
Sugar
2
g
2
%
Protein
6.5
g
13
%
Vitamin C
6
mg
7
%
Calcium
46
mg
5
%
Iron
1.8
mg
10
%
Magnesium
39.8
mg
10
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.