Ful medames is the most popular breakfast in Egypt and the Middle East. An interesting source of vegetable protein, iron and fiber that combines with whole wheat pita bread for a complete and very economical breakfast.
Mediterranean
Ful Medames Light (Light Beans with Lemon and Cumin)
Healthy ful medames: broad beans with lemon and cumin, high protein and high fiber Arabic breakfast. Vegan, gluten-free and very satiating.
- Lebanon
- Breakfast
- Light
- High protein
- Low fat
- High fiber
- Low sugar
- easy
5 min
Tiempo de Preparación
2
Servings
Nutrición por ración
- Calories 280 kcal
- Protein 14 g
- Fiber 11 g
- Carbohydrates 36 g
- Fat 9 g
- Sodium 320 mg
Story behind the dish
Preparation
Ful Medames Ligero (Light Beans with Lemon and Cumin) is a preparation from Lebanon with easy difficulty. Reserve about 20 minutes in total (5 for mise en place and preparation, 15 for cooking). Follow the 5 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 400 g of cooked beans (from a jar, well drained).
- Have ready: Juice of 1 lemon.
- Have ready: 2 cloves of garlic.
- Have ready: 2 tablespoons of extra virgin olive oil.
- Have ready: 1 teaspoon ground cumin.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
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Heat the beans in a frying pan with the crushed garlic and a splash…
Heat the beans in a pan with the crushed garlic and a splash of water. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Lightly mash the beans with a fork.
Slightly mash the beans with a fork, without making them completely puree. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Add EVOO
Add EVOO, lemon juice, cumin, paprika and salt. Taste before serving: the balance between salt, acidity and fat defines the final result.
Taste before serving: the balance between salt, acidity and fat defines the final result.
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Cook for 5 more minutes, stirring to integrate flavors.
Cook for 5 more minutes, stirring to integrate flavors. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Serve with fresh parsley
Serve with fresh parsley, a drizzle of EVOO and whole wheat pita bread. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
Chef's tips
- Serve immediately after resting: the temperature contrast enhances aroma and texture.
- Reserve a splash of extra virgin olive oil for plating: it concentrates aroma without cooking it.
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