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Ful Medames

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast
Servings 4 servings

Equipment

  • Medium saucepan
  • Potato Masher or Fork
  • Wooden Spoon
  • Garlic Press
  • Sharp knife
  • Cutting board

Ingredients
  

  • 2 cans Fava Beans 15 oz each, drained and rinsed, or 1 cup dried beans soaked overnight
  • 3 cloves Garlic minced
  • 1/4 cup Extra Virgin Olive Oil divided
  • 1/2 cup Water or Vegetable Broth adjust for desired consistency
  • 1 teaspoon Ground Cumin
  • 1/2 teaspoon Paprika
  • 1/4 teaspoon Cayenne Pepper optional, adjust to taste
  • 1 teaspoon Salt or to taste
  • 1 medium Tomato diced
  • 1/2 medium Bell Pepper red or yellow, finely diced
  • 1 medium Carrot finely diced, optional
  • 1/4 cup Fresh Parsley chopped
  • 2 tablespoons Fresh Mint chopped, or cilantro
  • 3 tablespoons Fresh Lemon Juice or lime juice
  • 2 tablespoons Tahini or sunflower seed butter
  • 1 tablespoon Pomegranate Molasses optional, for tangy sweetness
  • 4 pieces Pita Bread warmed
  • 2 tablespoons Extra Virgin Olive Oil for drizzling
  • 1/4 teaspoon Sumac for garnish, optional

Instructions
 

  • If using dried fava beans, drain soaked beans and boil in fresh water for 45-60 minutes until tender. If using canned beans, drain and rinse thoroughly under cold water.
  • Heat 2 tablespoons olive oil in a medium saucepan over medium heat. Add minced garlic and sauté for 30 seconds until fragrant, being careful not to burn.
  • Add diced bell pepper and carrot (if using) to the pan. Cook for 3-4 minutes until vegetables begin to soften.
  • Add the fava beans, cumin, paprika, cayenne, and salt. Stir gently to combine all ingredients.
  • Pour in water or broth gradually, starting with 1/4 cup. Bring to a gentle simmer and cook for 10-15 minutes, stirring occasionally.
  • Using a potato masher or fork, lightly mash about half the beans for a chunky texture, or mash more thoroughly for a smoother consistency. Add more liquid if mixture becomes too thick.
  • Stir in diced tomatoes and cook for 2-3 minutes until tomatoes are warmed through but still hold their shape.
  • Remove from heat and stir in fresh herbs, lemon juice, and tahini. Taste and adjust seasoning with salt, lemon juice, or spices as needed.
  • Transfer to serving bowls and create a shallow well in the center. Drizzle with remaining olive oil and tahini if desired.
  • Garnish with additional fresh herbs, a sprinkle of sumac, and a few whole beans for texture contrast.
  • Serve immediately with warm pita bread, alongside sliced vegetables, pickles, or hard-boiled eggs for a complete breakfast.

Notes

TEXTURE PREFERENCES:
For chunky texture, mash only 1/3 of the beans. For smooth consistency, mash 2/3 or use an immersion blender briefly. Adjust liquid gradually to achieve your preferred thickness.
TROUBLESHOOTING:
If ful becomes too thick, add warm water or broth 1 tablespoon at a time. If too thin, simmer uncovered for 2-3 minutes to reduce liquid. Mushy texture usually results from over-mashing or overcooking.
NUTRITIONAL HIGHLIGHTS:
Each serving provides approximately 15g plant-based protein and 12g fiber. Fava beans are rich in folate, iron, and potassium, making this an excellent nutritious breakfast option.
MAKE-AHEAD:
Prepare base mixture up to 2 days ahead and refrigerate. Reheat gently, adding liquid as needed. Stir in fresh herbs and lemon juice just before serving for best flavor.
STORAGE:
Refrigerate leftovers for up to 4 days. Ful thickens when cold, so add warm broth when reheating. Can be frozen for up to 3 months.

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