Breakfast · 15 min · middle-eastern

Foul Medames

Weeknight-friendly Middle Eastern cooking: Foul Medames comes together in 15 minutes with fava beans, tahini, and not much else. At 265 calories and 11g protein per serving, it fits easily into a high-protein day. Naturally vegan and mediterranean, it scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 2 15-oz cans Fava beans
• 3 tbsp Tahini
• 1 Lemon
• 2 cloves Garlic
• 2 tbsp Olive oil
• 1 tsp Cumin
• 1/4 cup Parsley

Steps

1. Warm the fava beans in their liquid over medium heat, 8 minutes, until completely tender — they should smash easily.
2. Drain, reserving 1/2 cup of the liquid, and crush roughly with a fork; foul is rustic, never smooth.
3. Mash in the tahini, lemon juice, grated garlic, and cumin with splashes of the reserved liquid until creamy but chunky.
4. Season with salt until the earthiness of the beans lifts.
5. Spoon into bowls and make a well in the center for a generous pour of olive oil.
6. Shower with parsley and serve with warm bread for scooping.

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