Not a fan of sweet ways to start the day? There are so many delicious savory breakfast ideas to try, like this Ful Medames recipe!
Although I love a good stack of pancakes or waffles once in a while, Lebanese Ful Medames makes for a healthy vegetarian breakfast that is full of flavor. This dish comes together in less than 20 minutes and with a handful of ingredients!
When prepared correctly, ful is one of the most comforting breakfasts you can make. Soft garlicky lemony beans and chickpeas with a hint of cumin and dried mint that you can scoop up with fresh bread. It’s the king of the Middle East breakfast spread.
A Great Way to Start Your Day!
Growing up in a Lebanese family, Ful Medames was a staple on our breakfast table, especially on Sundays. The family would gather around the table and enjoy a scoop of stewed fava beans and chickpeas seasoned with olive oil and lemon juice topped with chopped fresh parsley, and tomatoes.
It has always been a delicious and fulfilling energy-booster that all the family enjoys.
Now my family and I enjoy this hearty soul-warming breakfast when we want a vegan-friendly option that’s packed with healthy nutrients. It’s a great get away from sugar. This famous Lebanese breakfast can fill us up for hours on end!
Perfect for Vegans and Vegetarians
What is Ful Medames?
Ful Medames (or Foul Mudammas) is a delicious dish popular throughout the Levant and the Middle East. Because of its importance in the Egyptian diet, it even became their national dish.
The main ingredient in foul is fava beans, also known as broad beans, or foul in Arabic. They are a good source of vitamins and protein. They don’t contain any saturated fat or cholesterol.
The ‘medames’ part of the name refers to the way it is prepared and describes how it is ‘mashed’ or ‘mixed’. It is rare to find Foul Mudammas served boiled whole and by itself without anything else to jazz it up.
This dish is well-known for its numerous health benefits. It is an excellent source of protein, particularly if you are vegan. It doesn’t really matter whether you buy the smaller or larger varieties, and when you prepare it. You can even add some ‘shatta’ or crushed chili to give it a kick, depending on your spice tolerance.
A Hearty Savory Breakfast
Ful Medames Ingredients
This Foul Madammas recipe has four simple components:
Fava beans (canned or dried?)
You’ll need canned or already cooked fava beans for this recipe. To save time, I’m using canned fava beans here (2 cans of fava beans or 3 cups).
If you want to make foul from scratch, begin with 1 cup dry fava beans. The beans must be soaked overnight. Drain completely, then cook in plenty of water for 1 hour or so, or until tender.
Seasoning & Lemon Garlic Sauce
The flavor enhancers in this recipe are unmistakably Mediterranean. We begin with a pinch of fragrant ground cumin, which adds depth and aids in digestion.
The spicy sauce made with crushed garlic, chili peppers, and fresh lemon juice gives this simple fava bean stew its bold flavors. Don’t worry, this recipe for foul mudammas isn’t necessarily spicy.
The lemon juice effectively tames the spicy peppers, so the sauce adds enough of a kick without being overpowering.
Extra Virgin Olive Oil (EVOO)
Although it may appear to be a minor component of this recipe, a generous drizzle of quality extra virgin olive oil is required. The EVOO adds flavor and a velvety finish to the stewed fava beans.
Fresh Toppings
On top, I like to sprinkle some fresh parsley and diced tomatoes. Some people like to add chopped onions, but I serve onions, radishes, mint, and peppers on the side.
Save Time and Effort!
Frequently Asked Questions (FAQs):
Canned fava beans and canned chickpeas are best. They are quick and easy to prepare, and it’s also very simple to season and garnish them.
Put the dried fava beans in a pot with enough water to cover them and bring to a boil for three minutes. Then soak the beans for an hour, or until fully rehydrated. As the beans rehydrate, make sure to cover them with 3 to 4 inches of water above them.
If you have leftovers or are making ful medames ahead of time, allow them to cool to room temperature before storing in an airtight container. They will last about 4 days in the fridge. They will dry out slightly, so add some water and/or olive oil and reheat on the stovetop or in the microwave.
This dish is most commonly served with pickles, tomatoes, herbs, radishes, and olives. It’s fine if you don’t have everything on hand; simply slice up whatever you have in the fridge.
Drizzle Some Olive Oil and Enjoy
Top Tips
- The cooking time will vary depending on the quality and age of the beans, as well as the brand, so keep an eye on the mixture. However, if you over-dry them, you can rehydrate them with more water.
- While the beans are simmering, lightly crush them. This will aid in the absorption of the liquid as they cook. But, more importantly, it greatly helps in the absorption of the sauce when served, making them more flavorful.
- You can replace the fava beans with pinto beans. While fava beans and chickpeas are traditionally used, pinto beans can be substituted if fava beans are unavailable. They are similar in size and flavor.
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Ful Madammas Ingredients
Ful Madammas Toppings
- Radish
- Parsley, chopped
- Tomatoes, cubed small
- Onions
- Peppers
- Fresh mint
- Red pepper, crushed
Steps By Step Instructions
First, In a medium pot add 2 cans of fava beans with their water, 1 can of drained chickpeas, and 1 cup of water. Allow to boil then lower to medium heat for 10 minutes.
Next, mash the beans lightly using potato masher, leaving bean chunks.
Then, add in the lemon, garlic, dried mint, cumin, salt, olive oil and mix.
Finally, taste and plate the foul then garnish with your favorite veggies like radish, chopped parsley, onions, green onions, mixed peppers, cubed tomatoes. Drizzle some more olive oil. Enjoy with with a spoon or with pita bread.
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Ful Medames is a hearty, healthy, and flavorful breakfast. The dish comes together quickly and is ideal for breakfast or brunch. I always keep a few cans of fava beans and chickpeas on hand in the pantry so I can easily make this quick, filling breakfast on weekends. I hope you love this dish as much as we do!
Other Recipes You Must Try:
- Turkish Labne
- Almond Milk Strawberry Pancakes
- Creamy Vegan Rice Pudding
- Meat Potato Onion Egg Skillet
- Cream Filled Brioche Buns
- Air Fried Cilantro Chicken Egg Rolls
- Freekeh with Beef Shanks
- Meat and Veggie Wellington Roll
- Simple Skillet Flat Bread
- Date Stuffed Brioche Bread
Ful Medames
Ingredients
Toppings
- Radish
- Parsley
- Tomatoes chopped
- small onions cubed
- fresh mint
- red pepper crushed
Instructions
- In a medium pot add 2 cans of fava beans with its water, 1 can of drained chickpeasو, and 1 cup of water.
- Allow to boil then lower to medium heat for 10 minutes.
- Mash the beans lightly using a potato masher, leaving some bean chunks. Add in the lemon, garlic, dried mint, cumin, salt, olive oil and mix.
- Taste and plate the foul then garnish with your favorite veggies like radish, chopped parsley, onions, green onions, mixed peppers, cubed tomatoes.
- Drizzle some more olive oil. Enjoy with with a spoon or with pita bread.
Notes
- The cooking time will vary depending on the quality and age of the beans, as well as the brand, so keep an eye on the mixture. However, if you over-dry them, you can rehydrate them with more water.
- While the beans are simmering, lightly crush them. This will aid in the absorption of the liquid as they cook and helps in the absorption of the sauce when served, making them more flavorful.
Nutrition
Hanan says
My favourite breakfast! I have a question where can i buy california fava beans?
Layla says
This was our breakfast for today! Soooo yummy!
Stephanie says
This recipe is si easy, delicious, flavorful, nutritious, and satisfying! The flavor of raw garlic, olive oil, and lemon is wonderful!
Maha says
Made this for suhoor yesterday. It was wonderful and kept us full all day. Thanks
Lama says
I am sure the next day of fast was a breeze with after this protein packed meal!
Heaven GL says
this is on my breakfast menu for Sunday! Looks so delish