Foul Medames

Foul Medames is a traditional Moroccan breakfast dish made from fava beans, seasoned with spices and herbs, creating a hearty and flavorful meal. This vegan delight is perfect for starting your day with a nutritious and satisfying feast.

Ingredients

• Fava beans (cooked) - 400 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped
• Tomato - 1 medium, diced
• Red onion - 1 small, finely chopped
• Chili flakes - 1/2 teaspoon (optional)

Steps

1. In a large skillet, heat the olive oil over medium heat.
2. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Stir in the cumin and paprika, cooking for another minute.
4. Add the cooked fava beans to the skillet, mashing them lightly with a fork or potato masher.
5. Mix in the lemon juice, salt, and black pepper, adjusting the seasoning to taste.
6. Cook the mixture for about 5-7 minutes, stirring occasionally until heated through.
7. Remove from heat and fold in the chopped parsley, diced tomato, and red onion.
8. Serve warm, drizzled with extra olive oil and sprinkled with chili flakes if desired.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, promoting digestive health.

Tags