Ful Medames
Exceptional nutritional value
Egyptian stewed fava beans mashed with oil, lemon, garlic and cumin.
Ful medames is Egypt's everyday breakfast: small fava beans simmered for hours until very soft, partly mashed with garlic, cumin and salt, then dressed with olive oil and lemon and topped with tomato and parsley. A 230 g bowl has about 290 kcal, 16 g protein, 11 g fiber and 9 g fat, mostly monounsaturated from olive oil, with around 550 mg of sodium. Canned ful saves the long simmer; rinsing it removes some salt.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7.1g | 12.7% |
| Fat | 4.1g | 5.9% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 5.7g | Estimate |
| Fiber | 4.7g | 18.8% |
| Water | 71g | 2.8% |
| Calories | 126 | 5.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.57 | g | 2.8% |
| Monounsaturated | 2.72 | g | 10.9% |
| Polyunsaturated | 0.56 | g | 4.3% |
| Omega-3 | 0.168 | g | Estimate |
| Omega-6 | 0.392 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.27 | mg |
| Vitamin E | 0.55 | mg |
| Selenium | 2.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 8.48 | mcg | 0.9% |
| vitamin B1 | 0.117 | mg | 9.8% |
| vitamin B2 | 0.079 | mg | 6.1% |
| vitamin B3 | 0.714 | mg | 4.5% |
| vitamin B6 | 0.09 | mg | 5.3% |
| vitamin B9 | 81.4 | mcg | 20.4% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 4.27 | mg | 4.7% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.548 | mg | 3.7% |
| vitamin K | 21.1 | mcg | 17.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36 | mg | 3.6% |
| iron | 2.03 | mg | 11.3% |
| magnesium | 54.3 | mg | 13.6% |
| phosphorus | 116 | mg | 16.6% |
| potassium | 316 | mg | 12.2% |
| sodium | 239 | mg | 10.4% |
| zinc | 0.885 | mg | 8.0% |
| copper | 0.239 | mg | 26.6% |
| manganese | 0.462 | mg | 20.1% |
| selenium | 2.3 | mcg | 4.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 179 | mg | 25.6% | 118% |
| Isoleucine | 285 | mg | 20.4% | 100% |
| Leucine | 529 | mg | 19.4% | 92% |
| Lysine | 450 | mg | 21.4% | 99% |
| Methionine limiting | 149 | mg | 14.2% | 68% |
| Phenylalanine | 521 | mg | 29.8% | 134% |
| Threonine | 252 | mg | 24.0% | 106% |
| Tryptophan | 67 | mg | 23.9% | 107% |
| Valine | 315 | mg | 17.3% | 83% |
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Recipe
See full recipeIngredients
- Dried small fava beans (ful), soaked overnight 400 g
- Water 1.5 L
- Garlic, crushed 3 cloves (12 g)
- Ground cumin 1.5 tsp (3 g)
- Salt 1.5 tsp (9 g)
- Lemon juice 1 lemon (45 ml)
- Olive oil 4 tbsp (54 g)
- Tomato, diced 1 medium (120 g)
- Fresh parsley, chopped 1 small bunch (15 g)
- Fresh green chili, chopped (optional) 1 (5 g)
Instructions
- 1
Drain and rinse the soaked beans and put them in a heavy pot with the water.
- 2
Bring to a boil, skim, then cover and simmer on the lowest heat for 2.5-3 hours, adding a little hot water if needed, until the beans are very soft and about 150 ml of thick liquid remains.
- 3
Mash about half of the beans in the pot with the garlic, cumin and salt, leaving the rest whole.
- 4
Stir in the lemon juice and 3 tbsp of the olive oil and heat through for 2 minutes.
- 5
Spoon into bowls and drizzle with the remaining olive oil.
- 6
Top with the tomato, parsley and chili.
- 7
Serve warm with flatbread, pickles and sliced onion or boiled eggs.