Foul medames

Foul medames is a delightful Moroccan snack featuring tender fava beans simmered in a blend of spices and topped with fresh herbs. This hearty dish is perfect for a light meal or appetizer, offering a burst of flavors and textures.

Ingredients

• Dried fava beans - 200 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Fresh coriander - 2 tablespoons, chopped
• Chili flakes - to taste
• Pita bread - for serving

Steps

1. Soak the dried fava beans in water overnight or for at least 8 hours.
2. Drain and rinse the soaked beans, then place them in a pot with enough water to cover them by about 5 cm.
3. Bring the water to a boil, then reduce the heat and simmer for about 30-40 minutes until the beans are tender.
4. Once cooked, drain the beans and return them to the pot.
5. Add olive oil, minced garlic, cumin, paprika, salt, and black pepper to the beans and stir well.
6. Mash some of the beans with a fork or potato masher for a creamy texture while leaving some whole for texture.
7. Stir in the lemon juice, chopped parsley, and coriander, mixing well to combine.
8. Taste and adjust seasoning if needed, then let it sit for 5 minutes to allow flavors to meld.
9. Serve warm, garnished with additional herbs and chili flakes, alongside pita bread.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, promoting digestive health.
• Packed with vitamins and minerals, supporting overall wellness.

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