Ful Medames
Smashed fava beans, cumin and lemon and olive oil pool.
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Ful is supposed to be eaten with your hands - tear off a piece of warm pita, pinch up some beans, scoop a bit of tomato and parsley. Don't be fancy about it. In Egypt this is breakfast on the way to work.
Ingredients
Everything below makes 4 servings.
- 2 canscanned fava beansdrained, liquid reserved
- 3garlic clovesminced or grated
- 1½ tspground cumin
- ¼ tspred pepper flake
- 3 tbsplemon juicefresh-squeezed
- 4 tbspextra-virgin olive oil
- 1 mediumripe tomatodiced (for topping)
- ¼ smallred onionfinely diced (for topping)
- ¼ cupfresh flat-leaf parsleychopped
- 1lemoncut into wedges
- 4warm pita or flatbread (for serving)
- ¾ tspkosher salt
- ¼ tspfreshly ground black pepper
In the app these rescale to however many people you're feeding.
Nutrition
Per serving, as written.
- 440calories
- 16gprotein
- 60gcarbs
- 15gfat
Swaps move these numbers. A different protein or base changes them.
Instructions
Knife work first, then the stove. Nothing below asks you to chop while something burns.
- Drain fava beans, reserving 1/2 cup of the liquid.
- Mince or grate 3 garlic cloves.
- Dice tomato and red onion. Chop parsley. Wedge the lemon.
Warm and smash
In a medium saucepan over medium heat, combine drained favas and 1/2 cup of their liquid and cumin and minced garlic and red pepper flake and salt and pepper. Bring to a simmer.
4 min · hands onMash
Use a potato masher or fork to mash about half the beans - you want a chunky, rustic texture where some beans stay whole and the rest break down into a creamy base. Simmer 5 min more to meld.
5 min · hands onFinish with lemon and oil
Off heat, stir in lemon juice and olive oil. Taste - adjust salt and lemon. You want it bright.
2 min · hands onPlate
Spoon ful into shallow bowls. Top each with diced tomato, red onion, chopped parsley, and a generous final drizzle of olive oil - make a little glossy pool. Serve with lemon wedges and warm pita for scooping.
3 min · hands onMake it yours
Every swap here is one Maui already knows how to make, including what it does to the timing.
Use 1 can favas and 1 can chickpeas; mash both together.
Poach 1 egg per serving (3 min in just-simmering vinegared water) and lay on top of each bowl. Adds about 5 minutes.
Hard-boil eggs (10 min) while favas simmer; serve halved on top. Adds about 12 minutes.
Whisk 2 tbsp tahini and 1 tbsp lemon juice and 2 tbsp water; drizzle over each bowl. Adds about 2 minutes.
What keeps
Stewed favas keep 4 days. Reheat gently with a splash of water - they tighten in the fridge.
Toppings (lemon, tomato, parsley) added fresh per bowl.
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