Recipes · Egyptian · Breakfast
Ful Medames
One serving has 287 kcal and 13 g protein, and at least a fifth of a woman's daily need of vitamin K (67%), manganese (46%), copper (33%), fiber (31%), phosphorus (29%) and magnesium (27%). Ready in 20 minutes.
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- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (293 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 220 g Fava beans, canned
- 12 g Olive oil
- 10 g Lemon juice
- 5 g Garlic, raw
- 1.5 g Cumin
- 40 g Tomatoes, raw
- 3 g Parsley, fresh
- 0.8 g Salt
- 0.5 g Cayenne pepper
Method
- Tip the fava beans with their liquid into a small pot and warm gently over low heat 8-10 minutes, mashing some of them lightly with a spoon so the texture is part-smooth, part-chunky.
- Stir in the crushed garlic and cumin and cook 2 more minutes.
- Season with the salt and cayenne, then stir in most of the olive oil and lemon juice.
- Spoon into a bowl, top with the diced tomato, the remaining oil and a scattering of parsley.
- Serve warm with flatbread for scooping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 287 kcal | 14% |
| Carbohydrates | 32.3 g | |
| Water | 229 mL | |
| Fiber | 9.2 g | 31% |
| Protein | 13.2 g | 27% |
| Tryptophan | 0.12 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.51 g | |
| Leucine | 0.94 g | |
| Lysine | 0.8 g | |
| Methionine | 0.11 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.53 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.56 g | |
| Histidine | 0.32 g | |
| Fat | 13.1 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 90 mg | 9% |
| Copper | 0.3 mg | 33% |
| Iron | 3.7 mg | 21% |
| Magnesium | 84.4 mg | 27% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 203 mg | 29% |
| Potassium | 711 mg | 15% |
| Selenium | 4.8 µg | 9% |
| Sodium | 1,314 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 86 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5.4 mg | 1% |
| Vitamin A | 43 µg | 6% |
| Vitamin C | 19.4 mg | 26% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 60.1 µg | 67% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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