If you’re looking for a comforting, protein-packed dish that fits perfectly into a Mediterranean Diet, you’ll want to try foul mudammas. This beloved recipe, often eaten for breakfast in many Middle Eastern countries, brings together tender fava beans, lemon zest, and aromatic spices to create a hearty meal you can enjoy any time of day.
What makes foul mudammas so special? It’s simple to prepare, uses everyday ingredients, and boasts a bright flavor that’s sure to wake up your taste buds. Whether you serve it with warm pita bread or fresh veggies, it’s a satisfying choice for anyone looking to get more plant-based protein.
Ingredients
- 2 cups cooked fava beans (drained and rinsed if using canned)
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced or crushed
- 1 teaspoon ground cumin
- Juice of 1 lemon
- Salt and black pepper, to taste
- Optional toppings: chopped tomatoes, sliced onions, fresh parsley, paprika
Directions
- Place the cooked fava beans in a saucepan over medium heat with a splash of water.
- Stir in the minced garlic and ground cumin. Let the beans warm for about 5 minutes.
- Use a fork or a potato masher to lightly mash some of the beans, leaving part of them whole.
- Reduce the heat and drizzle in olive oil and lemon juice. Add salt and black pepper to taste.
- Stir gently for another minute or two, then remove from the heat.
- Top with chopped tomatoes, onions, parsley, or paprika, if you like.
Servings
This recipe typically serves 2–3 people, depending on portion sizes. If you’re planning a bigger gathering, feel free to double the ingredients for a heartier batch.
Preparation time
Counting the initial simple rinsing and crushing of garlic, you’re looking at around 5 minutes of prep.
Cooking time
From heating the beans to adding your finishing touches, expect around 10 minutes on the stovetop.
Nutrition facts
Keep in mind that exact values can vary, but a typical serving of foul mudammas (about 1 cup) provides around:
- 180–200 calories
- 10–12 grams of protein
- 8–10 grams of fiber
- A good dose of iron, folate, and vitamin B6
Because it’s high in fiber and protein, foul mudammas helps keep you feeling satisfied without weighing you down.
Final thoughts
Foul mudammas adds a tasty, protein-rich boost to your Mediterranean-inspired meal plan, and you can easily customize it with different toppings or spices. Serve it with toasted pita on a busy weekday morning or as a fun brunch option with friends. However you enjoy it, you’re sure to appreciate its comforting texture and bright flavor.
Frequently asked questions (FAQs)
-
Can I use canned fava beans?
Absolutely. Canned fava beans are a quick and convenient option. Just rinse them before adding them to your pan. -
How should I store leftovers?
Store any leftover foul mudammas in an airtight container in the fridge for up to three days. Reheat it gently on the stovetop or microwave with a splash of water. -
Can I add other spices?
Yes. Some people like to include paprika, chili flakes, or a pinch of cayenne. Feel free to experiment until you land on your favorite flavor.
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kcalIngredients
2 cups cooked fava beans (drained and rinsed if using canned)
2 tablespoons extra-virgin olive oil
1 clove garlic, minced or crushed
1 teaspoon ground cumin
Juice of 1 lemon
Salt and black pepper, to taste
Optional toppings: chopped tomatoes, sliced onions, fresh parsley, paprika
Directions
- Place the cooked fava beans in a saucepan over medium heat with a splash of water.
- Stir in the minced garlic and ground cumin. Let the beans warm for about 5 minutes.
- Use a fork or a potato masher to lightly mash some of the beans, leaving part of them whole.
- Reduce the heat and drizzle in olive oil and lemon juice. Add salt and black pepper to taste.
- Stir gently for another minute or two, then remove from the heat.
- Top with chopped tomatoes, onions, parsley, or paprika, if you like.
