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How to Make Foul Mudammas – A Classic Middle Eastern Fava Bean Dish
Foul Mudammas (additionally spelled Ful Medames) is a beloved Middle Eastern dish made with slow-cooked fava (aka faba) beans, garlic, lemon, olive oil, and warming spices. Traditionally loved as a savory breakfast throughout Egypt, Lebanon, Syria, and Palestine, this dish is hearty, nutritious, and surprisingly straightforward to make. Naturally vegan, vegetarian, and gluten-free, Foul Mudammas is full of plant-based protein, fiber, and daring Mediterranean taste. Learn methods to make this conventional fava bean recipe, together with cooking suggestions, serving options, and its cultural significance.
If you’ve ever had an opportunity to take pleasure in this traditional, plant-based consolation meals dish made from dried fava beans, you most likely liked it! While it’s served historically for breakfast in Middle Eastern international locations, I’ve spied foul mudammas in a wide range of Mediterranean and Middle Eastern eating places and markets in California as a scrumptious dish at breakfast, in addition to lunch or dinner. Indeed, this hearty, budget-friendly dish is full of savory flavors, in addition to highly effective vitamins. The secret of creating foul mudammas begins with the easy bean.
How to Serve Foul Mudammas + A Bit of History
Foul Mudammas is historically served heat, typically drizzled with additional virgin olive oil and topped with chopped parsley, contemporary tomatoes, diced onions, olives, and chopped cucumbers. I prefer to serve it with cultured plant-based yogurt. It’s generally loved with heat pita bread and pickled greens. In Egypt, it’s a breakfast staple present in road carts and residential kitchens alike, whereas within the Levant, it’s a well-liked mezze dish served always of day. Whether you’re having fun with it for a hearty brunch or a satisfying dinner, Foul Mudammas is a scrumptious and nourishing approach to carry the flavors of the Middle East to your desk.
While I really like conventional world flavors, I’m not a real professional in Middle Eastern foodways. I encourage you to hunt out the data of my colleague Rahaf Al Bochi, RDN, who’s an professional on this discipline.
What are Fava Beans?
Fava beans (additionally referred to as faba beans or broad beans) are scrumptious pulses that are very straightforward to develop at residence, although you’ll find them in farmers markets and nicely stocked supermarkets. In reality, I develop fava beans in my backyard every year, and so they reseed themselves the next yr. You can take pleasure in fava beans contemporary of their immature “green” type, or put together them from dried fava beans by cooking them as you’d different pulses, like black beans, pinto beans, or chickpeas. You can discover dried fava beans at well-stocked supermarkets, Mediterranean or Middle Eastern markets, or on-line. You can even skip the dried fava beans—which should be rehydrated by soaking in a single day and cooking for about 1 hour—and use canned fava beans, which require no soaking or cooking and are additionally out there in the identical venues. Look for big, entire, brown fava beans for this recipe. Note that dried, giant mature fava beans can have a troublesome outer peel or hull. Some individuals favor eradicating the hull earlier than cooking this dish, however the outcomes might be totally different. Traditionally, the hull is left intact throughout the cooking course of for this recipe. Learn extra about methods to make this recipe within the step-by-step information under.
Step-by-Step Guide
Description
Learn methods to make Foul Mudammas, a wholesome vegan fava (aka faba) bean recipe full of taste. Gluten-free, high-protein, scrumptious, and straightforward to organize!
Fava Beans:
Toppings, as desired:
- 1 tablespoon additional virgin olive oil
- 1 chili pepper, sliced
- 2 small cucumbers, sliced
- 2 medium tomatoes, chopped
- 1 cup contemporary coarsely chopped parsley
- ½ medium onion, diced
- 1 cup olives, drained
- 1 cup plant-based cultured yogurt, plain, unsweetened (i.e., almond, oat, soy)
- 4 pita breads, reduce in half (to make 8 halves)
- Place fava beans in a giant pot and canopy with water. Soak in a single day (about 8 hours) and drain water. If desired, take away the outer hulls of the beans (see extra info under).
- Add 7 cups water to beans in pot, cowl, and convey to a boil over medium-high warmth. Reduce warmth to medium and cook dinner till tender, about 1 hour. (If you take away the outer hulls of the beans, cut back the cooking time to about 40 minutes.) Stir sometimes. Replace any water misplaced to evaporation to keep away from burning. Drain any extra liquid, cowl, and put aside.
- In a big forged iron skillet or Dutch oven (2-3 quarts capability), warmth olive oil over medium warmth. Add garlic, chili pepper, and cumin and toast for two minutes. Add fava beans, salt, and lemon juice. Using a potato masher, mash the beans to create a coarsely mashed texture, including extra water (as much as 1 cup, as wanted) to create a easy, thick texture. Heat whereas stirring for about 5 minutes, till thickened and effervescent.
- Serve fava beans as desired with toppings, reminiscent of drizzled olive oil, sliced chili pepper, cucumber slices, chopped tomatoes, chopped parsley, chopped onion, olives, cultured yogurt, and pita bread.
- Makes 8 servings.
Notes
Dried mature fava beans can have a thick outer peel or hull. Some individuals favor eradicating the hull earlier than cooking the beans. After soaking dried bean, the hull might be eliminated extra simply. If you take away the hull, you should have a lighter coloured completed product. See photographs above. It’s not important to take away the hull.
Substitute canned fava beans (2 15-ounce cans) for dried, cooked beans by skipping steps 1-2 and including canned beans in step 3.
- Prep Time: 20 minutes
- Cook Time: 1 hour 10 minutes
- Category: Entrée, breakfast, dinner, consolation meals
- Cuisine: Mediterranean, Middle Eastern delicacies
Nutrition
- Serving Size: 1/8 of recipe
- Calories: 152
- Sugar: 2 g
- Sodium: 6 g
- Fat: 5 g
- Saturated Fat: 0.5 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 9 g
Top 10 Mediterranean Recipes
For different scrumptious recipes from the Mediterranean, try a few of my favorites.
Chickpea Tabbouleh
Easy Oven Baked Falafel
BEST Classic Hummus
Easy Vegan Yogurt Dressing
Vegan Lentil Kofta with Tzatziki
Greek Black Eyed Peas Vegan Meatballs
Easy Vegan Tzatziki Sauce
Mujadara with Prunes and Yogurt Cucumber Sauce
Greek Butter Bean Salad
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