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Diet & Nutrition 30 Aug 2020

Recipe: A Hearty Breakfast – Foul Medames

Traditional Middle Eastern foods can be delicious and super healthy for your heart. Learn how to make foul medames at home.

Foul medames is a very popular Middle Eastern dish typically eaten for breakfast. It has many health benefits as it is rich in fiber and protein. With this simple recipe, you can learn how to make this traditional dish at home.

Use dried beans instead of canned beans to keep salt content low.  If you end up using canned beans, make sure you drain the liquid and rinse with water a couple of times to wash away some of the salt. Adding cumin introduces flavor, which can replace the need to add salt to your meal. Including vegetables like tomato, radishes and spring onion adds more fiber, which can help reduce ‘bad’ cholesterol by reducing its absorption in the body.

Foul medames is a very popular Middle Eastern dish typically eaten for breakfast. It has many health benefits as it is rich in fiber and protein. With this simple recipe, you can learn how to make this traditional dish at home.

Use dried beans instead of canned beans to keep salt content low. If you end up using canned beans, make sure you drain the liquid and rinse with water a couple of times to wash away some of the salt. Adding cumin introduces flavor, which can replace the need to add salt to your meal. Including vegetables like tomato, radishes and spring onion adds more fiber, which can help reduce ‘bad’ cholesterol by reducing its absorption in the body.

Reducing salt intake can help to reduce blood pressure and reducing the amount of bad cholesterol absorbed can significantly improve your heart health.

Ingredients:

  • 425g of fava beans, preferably dried
  • 1 tablespoon garlic paste or minced garlic
  • ½ cup fresh lemon juice
  • ½ cup fresh parsley, chopped
  • 1 large tomato, diced
  • 2-3 medium radishes, sliced
  • ½ teaspoon of cumin
  • 1-2 teaspoons extra-virgin olive oil

Preparation Method:

  1. If using dried beans, pre-soak the fava beans the night before. If using canned beans, drain the liquid from cans, add water to rinse away the salty canning liquid, and drain. Repeat this twice. The more times you perform this step, the more salt you wash out from the can.
  2. In a 1 liter pot over medium-low heat, add the fava beans and water to cover the fava beans. Simmer for 10 minutes if using canned beans. If you chose to pre-soak the fava beans the night before, you will need to bring the pot to the boil for 1 hour.
  3. Pour bean mixture into a large bowl, and add garlic, and lemon juice. Stir and smash half of beans with the back of a wooden spoon and leave about half of the beans whole to add texture.
  4. Sprinkle cumin over beans, and evenly distribute parsley, tomatoes, and radishes over top. Drizzle with 1-2 teaspoons extra-virgin olive oil.

Reducing salt intake can help to reduce blood pressure and reducing the amount of bad cholesterol absorbed can significantly improve your heart health. 

Ingredients:

  • 425g of fava beans, preferably dried
  • 1 tablespoon garlic paste or minced garlic
  • ½ cup fresh lemon juice
  • ½ cup fresh parsley, chopped
  • 1 large tomato, diced
  • 2-3 medium radishes, sliced
  • ½ teaspoon of cumin
  • 1-2 teaspoons extra-virgin olive oil

Preparation Method:

  1. If using dried beans, pre-soak the fava beans the night before. If using canned beans, drain the liquid from cans, add water to rinse away the salty canning liquid, and drain. Repeat this twice. The more times you perform this step, the more salt you wash out from the can.
  2. In a 1 liter pot over medium-low heat, add the fava beans and water to cover the fava beans. Simmer for 10 minutes if using canned beans. If you chose to pre-soak the fava beans the night before, you will need to bring the pot to the boil for 1 hour.
  3. Pour bean mixture into a large bowl, and add garlic, and lemon juice. Stir and smash half of beans with the back of a wooden spoon and leave about half of the beans whole to add texture.
  4. Sprinkle cumin over beans, and evenly distribute parsley, tomatoes, and radishes over top. Drizzle with 1-2 teaspoons extra-virgin olive oil.

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