Ful Medames with Cumin, Lemon and Tomato
Inspired by techniques from America's Test Kitchen.
Canned fava beans simmered in garlic and cumin oil, half-mashed into a thick stew, brightened with lemon and topped with tomato, onion and parsley.
None of the 14 major EU allergens. Always check the labels of the products you use.
Method
- 1
Bloom garlic and cumin. Put the 3 tbsp oil, garlic and cumin in the saucepan over medium heat and warm for about 2 min. Pull it from the heat if the garlic starts to colour; you want it fragrant, not brown, which would turn it bitter.
- 2
Simmer the beans. Add the beans, 300 ml water, salt and pepper and simmer for 8-10 min, stirring now and then. The liquid will thicken slightly as the beans soften and release starch.
- 3
Mash half. Off the heat, roughly mash about half the beans with the masher and leave the rest whole for texture. The result should look like a thick, spoonable stew. Stir in the lemon juice and taste.
- 4
Top and serve. Spoon into a shallow bowl and scatter over the tomato, onion and parsley. Finish with a generous swirl of olive oil and serve with lemon wedges.
Storage
Refrigerate the beans (without toppings) covered up to 3 days. Reheat with a splash of water until piping hot (74 °C), then add fresh toppings. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Equipment
- medium saucepan
- wooden spoon
- potato masher
- sieve
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 222 kcal |
| Protein | 7.8 g |
| Carbohydrate | 20.2 g |
| of which sugars | 1.7 g |
| of which free sugars | 0.2 g |
| Fat | 13.1 g |
| of which saturates | 1.8 g |
| Fibre | 5.6 g |
| Salt | 1.8 g |
Protein per 100 kcal
3.5 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
