Description of this recipe

Ful Medames (pronounced “fool muh-dah-mes”) is a beloved Egyptian breakfast dish featuring stewed fava beans as its star. Simmered with aromatic spices, garlic, tomatoes, and a generous drizzle of olive oil, it’s a dish bursting with flavor and texture. This recipe offers a simple yet authentic way to create this comforting and nourishing meal at home. It’s easily adaptable to your preference, making it suitable for a quick weekday breakfast or a leisurely weekend brunch. Whether you’re a seasoned foodie or new to international cuisine, this recipe is an invitation to explore the delicious world of Egyptian food.

Why you will love this recipe

You’ll fall in love with Ful Medames because it’s:

• Incredibly Flavorful: The combination of cumin, chilli flakes, garlic, and lemon juice creates a complex and satisfying flavor profile that is both savory and slightly tangy.
• Wholesome and Nutritious: Fava beans are an excellent source of protein, fiber, and essential nutrients, making Ful Medames a healthy and filling meal.
• Easy to Make: Using canned fava beans significantly reduces cooking time, making this recipe accessible for busy weeknights.
• Versatile: You can customize the toppings and seasonings to suit your taste, making it a dish you can enjoy again and again.
• Budget-Friendly: Fava beans are an affordable ingredient, making Ful Medames a great option for those looking for a delicious and economical meal.
• A Cultural Experience: Enjoying Ful Medames is a chance to immerse yourself in the rich culinary traditions of Egypt.

Introduction

Ful Medames is more than just a recipe; it’s a cultural icon. This deeply satisfying dish has been a staple in Egypt for centuries, tracing its origins back to ancient times. Historically, it was a common breakfast for working-class Egyptians, providing sustenance and energy for a hard day’s work. The dish has evolved over time, with variations emerging across different regions and households, but the core ingredient – the humble fava bean – remains constant.

The preparation of Ful Medames is a process that is deeply rooted in tradition. Traditionally, dried fava beans are soaked overnight and then slow-cooked in a large pot, often buried underground to retain heat, for many hours until they reach a creamy and tender consistency. This long cooking process contributes to the unique flavor and texture of the dish.

Today, while the traditional method is still practiced by some, the use of canned fava beans has made it more accessible and convenient for home cooks. This recipe offers a simplified approach that captures the essence of Ful Medames without sacrificing flavor or authenticity. It is a perfect way to experience the rich culinary heritage of Egypt in the comfort of your own kitchen.

Serving Ful Medames is often a communal affair, with a large bowl placed in the center of the table and everyone helping themselves. It’s a dish that brings people together, fostering a sense of community and shared enjoyment. Whether enjoyed as a simple breakfast or a more elaborate meal, Ful Medames is a culinary experience that will awaken your senses and nourish your soul.

Ingredients:

• 400g can fava beans (available online) or broad beans, drained and rinsed
• 1 small onion, finely chopped
• 2 garlic cloves, crushed
• 100ml olive oil, divided
• 2 tsp ground cumin
• 1 tsp chilli flakes (adjust to your spice preference)
• 2 large, ripe tomatoes, roughly chopped (or 200g can of chopped tomatoes, if tomatoes aren’t in season)
• ½ lemon, juiced
• 2 tbsp tahini
• 2 tsp sea salt flakes, or to taste
• Fresh parsley, chopped (for garnish, optional)
• Hard-boiled eggs, quartered (for serving, optional)
• Warm pita bread (for serving, essential!)
• Hot sauce (optional, for extra heat)
• Pickled vegetables (optional, for added tang)

Preparation:

Step 1: Prepare the Fava Beans:

Drain the canned fava beans and rinse them thoroughly under cold water. This step helps to remove any excess sodium or canning liquid. In a saucepan, place the rinsed fava beans along with one empty, clean can filled with water. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and let the beans simmer gently for about 10 minutes. This step warms the beans through and helps to soften them further. Once warmed through, take the beans off the heat.

Step 2: Sauté Aromatics:

While the beans are simmering, prepare the aromatic base for the Ful Medames. In a separate medium frying pan or skillet, heat the majority of the olive oil (reserving a few tablespoons for later) over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until the onion becomes translucent and softened, stirring occasionally to prevent burning. Add the crushed garlic cloves to the pan and continue to sauté for another minute, until the garlic is fragrant. Be careful not to burn the garlic, as it can become bitter.

Step 3: Add Spices and Tomatoes:

To the sautéed onion and garlic, add the sea salt flakes, ground cumin, chilli flakes, and chopped tomatoes (or canned chopped tomatoes). Stir well to combine all the ingredients. If using fresh tomatoes, allow them to cook down for about 5 minutes, until they soften and release their juices. The spices will infuse the tomatoes and onions, creating a flavorful base for the Ful Medames.

Step 4: Combine Beans and Tomato Mixture:

Drain the warmed fava beans, reserving some of the cooking liquid. Add the drained beans to the frying pan with the tomato and spice mixture. Stir gently to combine the beans with the other ingredients. Reduce the heat to low and let the mixture simmer for approximately 30 minutes, stirring frequently to prevent sticking. If the mixture starts to look dry, add a little of the reserved cooking liquid from the beans to maintain a moist consistency. This slow simmering process allows the flavors to meld together and the beans to absorb the aromatic spices.

Step 5: Mash and Finish:

Once the mixture has simmered for 30 minutes and the flavors have melded, it’s time to mash the beans. Using a potato masher or the back of a fork, gently mash the beans in the pan, leaving some chunks for texture. Add the remaining olive oil, lemon juice, and tahini to the mashed beans. Stir well to combine all the ingredients. The final consistency should be a chunky, soft purée. If the mixture splits slightly, add a drop or two of cold water and stir until it comes back together. Adjust the seasoning with more salt, cumin, or chilli flakes to taste.

COOKING Rating:

• Ease of Preparation: Easy
• Flavor Intensity: Medium-High
• Spice Level: Medium (Adjustable)
• Skill Level: Beginner

Serving Suggestions:

Ful Medames is traditionally served hot, garnished with fresh parsley and a drizzle of olive oil. Here are some serving suggestions to elevate your experience:

• With Pita Bread: Serve with warm pita bread for scooping up the Ful Medames. The soft, pillowy bread is perfect for soaking up the flavorful sauce.
• Hard-Boiled Eggs: Garnish with quartered hard-boiled eggs for added protein and richness.
• Hot Sauce: Serve with your favorite hot sauce for an extra kick of heat.
• Pickled Vegetables: Offer a side of pickled vegetables, such as turnips or cucumbers, for a tangy contrast.
• A Drizzle of Tahini: Drizzle extra tahini over the top for added creaminess and nutty flavor.
• Chopped Tomatoes and Onions: Top with freshly chopped tomatoes and onions for added freshness and texture.
• A squeeze of Lemon: Offer lemon wedges for those who want an extra zing.
• As Part of a Mezze Platter: Serve Ful Medames as part of a larger mezze platter, along with other Middle Eastern favorites like hummus, baba ghanoush, and falafel.
• Breakfast, Lunch, or Dinner: Enjoy Ful Medames as a hearty breakfast, a filling lunch, or a satisfying dinner.

Tips:

• Bean Quality: The quality of the fava beans will affect the final taste of the dish. Look for canned fava beans that are plump and free of blemishes.
• Adjust Spice Level: Adjust the amount of chilli flakes to your spice preference. If you prefer a milder dish, omit the chilli flakes altogether.
• Don’t Overcook: Be careful not to overcook the beans, as they can become mushy.
• Use Fresh Ingredients: Use fresh, ripe tomatoes for the best flavor. If fresh tomatoes are not in season, canned chopped tomatoes are a good substitute.
• Taste and Adjust: Taste the Ful Medames throughout the cooking process and adjust the seasoning as needed.
• Storage: Store leftover Ful Medames in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.
• Freezing: Ful Medames can be frozen for longer storage. Allow it to cool completely before transferring it to a freezer-safe container. Thaw overnight in the refrigerator before reheating.
• Vegan Option: This recipe is naturally vegan.

Prep Time:

10 minutes

Cook Time:

40 minutes

Total Time:

50 minutes

Nutritional Information (approximate, per serving):

• Calories: 350-400
• Protein: 15-20g
• Sodium: 600-800mg

Conclusion

Ful Medames is a delicious and nutritious dish that is perfect for breakfast, lunch, or dinner. With its simple ingredients and easy preparation, it is a dish that anyone can make. So, gather your ingredients, put on some music, and immerse yourself in the culinary traditions of Egypt. Your taste buds (and your body) will thank you. Enjoy!

Questions and Answers about Ful Medames:

Q1: Can I use dried fava beans instead of canned?

A1: Absolutely! Using dried fava beans will require more time and effort but results in a deeper, more authentic flavor. You will need to soak the dried fava beans overnight (at least 8 hours or preferably 12 hours) and then cook them in a large pot with plenty of water for several hours, until they are very tender. The cooking time can vary depending on the age and quality of the beans. After cooking, proceed with the recipe as instructed, starting with Step 2.

Q2: What are some variations I can make to this recipe?

A2: The possibilities are endless! Ful Medames is a very adaptable dish. Here are a few ideas:

• Spicy Ful: Add more chilli flakes or a dash of hot sauce to the mixture. You can also use harissa paste for a more complex spicy flavor.
• Lemon and Herb Ful: Add a generous amount of chopped fresh herbs like parsley, cilantro, and dill, and increase the amount of lemon juice for a brighter, more refreshing flavor.
• Eggplant Ful: Roast or grill some eggplant and add it to the Ful Medames for a smoky, earthy flavor.
• Vegetable Ful: Sauté other vegetables like bell peppers, zucchini, or carrots along with the onion and garlic for added nutrients and flavor.
• Egyptian Spices: Experiment with other Egyptian spices like coriander, paprika, or a pinch of cardamom for a unique twist.

Q3: Is there a specific type of pita bread that is best for serving with Ful Medames?

A3: While any type of pita bread will work, thin, slightly chewy pita bread is often preferred. It’s sturdy enough to scoop up the Ful Medames without tearing, and its texture complements the soft, chunky texture of the dish. You can also grill or toast the pita bread for added flavor and texture. Warm the pita bread so it is soft and pliable.

Q4: How can I prevent my Ful Medames from being too watery?

A4: The key to preventing watery Ful Medames is to control the amount of liquid added during the cooking process. When draining the cooked fava beans, reserve the cooking liquid, but add it back gradually, only as needed to maintain a moist consistency. If you’re using canned tomatoes, choose diced tomatoes with minimal added liquid, or drain off some of the liquid before adding them to the pan. Simmering the mixture over low heat allows the flavors to meld without adding too much liquid. Also, mash the beans only at the end, as over-mashing can release more water.

Q5: Can I make Ful Medames ahead of time?

A5: Yes, Ful Medames can be made ahead of time and stored in the refrigerator for up to 3 days. In fact, the flavors often develop and deepen as it sits. Reheat it gently over low heat, adding a little water if needed to restore its original consistency. You can also freeze it for longer storage, but be aware that the texture may change slightly upon thawing. Add fresh garnishes like parsley, lemon juice, and olive oil just before serving for the best flavor and presentation.