Foul Mudammas is a traditional Mediterranean dish made from fava beans, often eaten for breakfast. It’s naturally vegan, rich in fiber, potassium, nitrates, magnesium, and protein, making it an excellent choice for heart health, blood pressure regulation, and digestion.
Why It’s Amazing for You
- Nitrates: Help relax blood vessels and lower blood pressure naturally.
- Potassium: Balances sodium levels and supports heart health.
- Magnesium: Reduces inflammation and aids muscle function.
- Fiber: Improves digestion, promotes satiety, and supports gut health.
- Plant-Based Protein: Helps with muscle maintenance and keeps you full longer.
But enough talking! Want the recipe?
Servings: 4 | Prep Time: 10 min | Cook Time: 10 min | Total Time: 20 min
Ingredients
- 2 cans (15 oz each) fava beans, drained and rinsed (or 2 cups cooked dried fava beans)
- 2 cloves garlic, minced
- 1/4 cup fresh lemon juice (about 1 lemon)
- 2 tbsp extra virgin olive oil
- 1/2 tsp ground cumin
- 1/4 tsp salt (or to taste)
- 1/4 tsp black pepper
- 1/4 cup chopped parsley
- 1 small tomato, finely diced
- 1/4 cup scallions or red onion, finely chopped
- 1/2 tsp paprika (optional, for garnish)
- Warm pita bread or chopped veggies for serving
Instructions
- In a medium saucepan, heat the fava beans over medium-low heat with 1/4 cup of water. Let them simmer for 5 minutes until warm and slightly softened.
- Use a fork or potato masher to mash about half of the beans, leaving some whole for texture.
- Stir in garlic, lemon juice, cumin, salt, and black pepper. Simmer for another 2-3 minutes, stirring occasionally.
- Remove from heat and drizzle with olive oil.
- Garnish with parsley, diced tomato, scallions/red onion, and paprika.
- Serve warm with pita bread and fresh veggies like cucumbers and bell peppers.
Nutrition Facts (Per Serving)
Calories: 220 | Protein: 9g | Carbs: 32g | Fiber: 10g | Fats: 7g | Potassium: 450mg | Magnesium: 50mg | Sodium: 180mg