Ful / Fool Medames: Vegan and Gluten Free

Ful or Fool Medames is one of the most popular Egyptian street food, primarily served for breakfast.

Ful is made with cooked and mashed fava beans and served with a variety of toppings such as onion, tomatoes, lemons, parsley, garlic, cucumbers, boiled eggs,pickled vegetables and tahini. Fava beans are packed with nutrients and minerals, they are a great source of proteins and dietary fiber. Fava beans are also rich in vitamin B-6 and B-1 that assist in cellular metabolism and help in reducing body fats; and phyto-nutrients like isoflavone, which prevents breast cancer and lowers body cholesterol.

In addition to being nutritious, Ful is delicious and when served with some gluten free bread or pita, it makes for a satisfying breakfast that will keep you going all morning long.

Have a happy and healthy weekend! xx

Ingredients
1 (8 Ounce) Can of Fava Beans, drained and rinsed
2 Tablespoons Extra Virgin Olive Oil
2-3 Cloves Garlic, minced
1 Small Onion, diced
1 Small Tomato, chopped
½ teaspoon cumin
½ teaspoon smoked paprika, optional
Juice of 1 Lemon
salt and Pepper to taste
¼ Cup Vegetable Broth
¼ Cup Chopped Parsley
Garnish (optional):Green Onions, Cilantro, Parsley, Tomatoes, Olive Oil, Tahini

Process

1. Mash 1/2 of the beans with a fork.
2. In a small bowl, mix olive oil, onions, tomatoes, garlic, and parsley together.
3. Heat a pan over medium heat, add beans, vegetable stock, and the onion, tomato, parsley mixture from the bowl. Add cumin, paprika, salt and pepper, mix everything well. Cover and cook for ten minutes.
4. Add more broth if needed to achieve desired consistency. Add lemon juice, taste and adjust any spices if needed.
5. Garnish Ful with desired toppings and serve warm.

Enjoy! 🙂