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.
- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
- Mediterranean
- Nut-Free
- Vegan
Why Diabetes Friendly?
- High in fiber and protein: The combination of high fiber and protein helps in blood sugar regulation by slowing down digestion and the absorption of glucose, making this dish particularly suitable for those managing diabetes.
- Low glycemic index: Fava beans have a low glycemic index, which means they have a lesser impact on blood sugar levels compared to foods with a high glycemic index.
- Healthy fats: Olive oil and tahini provide healthy monounsaturated and polyunsaturated fats, beneficial for heart health and potentially helpful in managing blood sugar levels.
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Ingredients
- olive oil 1 tbsp
- onion (finely chopped) 1 small
- garlic (minced) 3 cloves
- cumin (ground ) 1 ½ tsp
- paprika 1 tsp
- coriander 1 tsp
- salt ¼ tsp
- pepper ¼ tsp
- Fava beans (canned, rinsed and drained) 19 oz
- tahini 3 tbsp
- water ½ cup
- lemon (juiced) 1/2
Parsley sauce (makes ⅓ cup)
- olive oil 2 tbsp
- lemon (juiced) 1/2
- red onion (finely chopped) ½ tbsp
- parsley (chopped ) 2 tbsp
- jalapeno (finely chopped) 1 tbsp
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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.
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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.
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FAQ
- Can I use dried fava beans instead of canned?
Yes, you can use dried fava beans, but they will need to be soaked overnight and then cooked until tender before using them in this recipe. This process is more time-consuming but can result in a fresher taste. - How can I store leftovers?
Leftover ful medames can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a little water if the mixture has thickened too much. - Is this recipe suitable for meal prep?
Absolutely! Ful medames works well as a meal prep option because it stores and reheats well. You can prepare a larger batch and enjoy it throughout the week for a quick and nutritious meal or snack.
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Nutrition
Per serving
Calories: 165.4kcal
Carbohydrates: 16.9g
Fiber: 4.5g
Sugar: 2g
Fat: 8.7g
Saturated Fat: 1.2g
Trans Fat:
Protein: 6.5g
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.
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