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Ful Medames (Fava Bean Dip)
Similar to hummus, Ful Medames is a Middle Eastern dip made from fava beans. This version is low in fat and naturally vegan and gluten-free.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
- 1 medium onion chopped
- 3 cloves garlic minced
- 2 medium tomatoes chopped
- 2 15-ounce cans fava beans (or 3 cups cooked and shelled fava beans), rinsed and drained
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne or red chili pepper
- 3 tablespoons lemon juice
- 1/4 cup parsley
Sauté the onion and garlic in a large, non-stick skillet for about 4 minutes. Add the tomatoes and cook for another 4 minutes. Stir in the fava beans, cumin, and red pepper, and cook on medium-low heat for about 10 minutes.
Remove from the heat and mash the fava beans lightly, right in the skillet, until most of the beans are mashed. Scoop into a serving bowl, and mix in the lemon juice and parsley. Serve with warm pita bread.
Look for canned fava beans in Middle Eastern grocery stores. Some common spellings are ful medames, foul moudammes, foul mudammes, and foul moudammas.
Sodium content depends on fava beans used.
Serving: 1serving | Calories: 174kcal | Carbohydrates: 37g | Protein: 10g | Fat: 1g | Sodium: 587mg | Fiber: 7g