Ful medames (known globally as Egyptian fava beans), is a dish rich with the flavors of ground cumin, fresh herbs, lemon, garlic, and vinegar. It often reigns supreme on breakfast tables in Egypt and many Arab countries, offering numerous benefits for those fasting, as it accommodates many additional nutritious elements: vegetables like tomatoes, peppers, and onions; proteins such as eggs and cheese; healthy fats like tahini and olive oil; alongside hot bread, green salad, and eggplant. “It’s a simple yet delicious vegetarian feast that shines with side dishes like pickles and fresh herbs.” In terms of texture and flavor, fava beans are considered “one of the most delicious and richest legumes, with their creamy texture and wonderful, nutty flavor.”
It is added that “Ful medames, an ancient legume cultivated in winter, has been part of regional cuisine and culture since the fourth century AD.” Like many legumes, it is an excellent source of dietary fiber and is rich in protein and iron.
Key Ingredients for a Mediterranean Ful Dish
A preferred Mediterranean ful medames dish consists of 4 components:
- Fava Beans, either using canned beans to save time, or soaking a cup of dried beans overnight and then cooking them in plenty of water for about an hour until fully tender.
- Spices and Garlic-Lemon Sauce with Chili, a recipe featuring Mediterranean flavors. It starts with a sprinkle of ground cumin, which adds wonderful flavor and aids digestion. Then comes the spicy sauce made from crushed garlic, chili, and fresh lemon juice (which notably tones down the chili’s heat).
- Fats (optional and according to preference/availability), especially high-quality extra virgin olive oil for the distinctive flavor and velvety texture it imparts to the beans; or alternatively, heated oil, corn oil, or a bit of natural butter.
- Fresh Toppings (also optional), such as fresh parsley, diced tomatoes, chopped onion, or green onions.
Health Benefits of Ful Medames
Research published in 2022 showed that Egyptian fava beans have high nutritional value, “being rich in proteins, carbohydrates, multiple vitamins, folic acid, niacin, vitamin C, dietary fiber, and macronutrients.” Ful medames offers a wide range of potential health benefits, the most important of which are:
- Supporting heart and cardiovascular health and maintaining healthy blood pressure, thanks to its potassium and magnesium content.
- Plant-based protein, essential for muscle repair and growth, and promoting satiety which aids in weight management. Fava beans are classified as one of the cheapest sources of concentrated protein. “They contain nearly double the protein content found in other grains (protein content in fava beans ranges from 20% to 41%). Fava bean protein is of high quality as it contains most of the essential amino acids needed by humans, which is why it’s popularly known as ‘the meat of the poor’ due to its nutritional value rivaling that of meat and fish protein.”
- Dietary fiber, beneficial for digestive health, lowering LDL cholesterol levels, and preventing blood sugar spikes and crashes. A whole fava bean contains both soluble and insoluble dietary fiber, ranging from 15% to 30%. Its skin is particularly high in dietary fiber (82.3%). Therefore, consuming whole beans is recommended for their health benefits.
Additionally, incorporating fava beans into the diet “ensures that those who do not consume protein-rich animal foods, such as meat, cheese, and eggs, get an adequate amount of protein.”
- Folic Acid: One cup of fava beans “covers nearly half of your daily folic acid needs.” This B vitamin is essential for red blood cell formation; improving mood, cognitive function, and preventing depression; combating fatigue and maintaining vitality throughout the day. Folic acid is also particularly important for pregnant women “to reduce the risk of birth defects in the fetal brain.”
