Prep time 5 min cook time 15 min
Fava beans are incredibly nutritious and an excellent source of soluble fiber, protein, folate, manganese, copper and several other micronutrients.
They are loaded with magnesium and potassium that help relax blood vessels and decrease high blood pressure and have been shown to boost antioxidant activity.
Best known as Egypt’s national dish Fava beans have been around for millennia and stashes of dried fava beans were found in pharaonic tombs. It is a hearty vegetarian stew of fava beans stirred with olive oil, lemon juice, cumin and garlic, usually eaten for breakfast.
You can also turn it into a veritable brunch feast with vegetarian trimmings that are equally nourishing. Here’s how .
by
Derek Farwagi
Ingredients
- 1 yellow onion, finely chopped
- 3 cloves of garlic, chopped
- ½ cup finely chopped cherry, grape or vine tomatoes with skin and seeds
- 1 can PLAIN ful medames (Ideally California Garden brand which is more buttery and is available in most Middle Eastern grocery stores or from Amazon).
- ½ can water
- 1 tbsp ground cumin
- salt to taste
- A small handfull of coarsely chopped Italian flat parsley or cilantro leaves for granish.
Instructions
- Heat olive oil in a large, deep skillet or straight-sided sauté pan over medium to high heat until shimmering. (about 3 minutes)
- Add chopped onions, stirring frequently until they start to caramelize. (About 5 minutes)
- Reduce heat to medium, then add the garlic and cook for a minute to flavor the oil.
- Add half a cup of finely chopped tomatoes and cook for 5 minutes till they have softened.
- Drain liquid from canned ful, rinse the beans and add to onions and tomato mixture. Add half a cup of water and cook on a medium heat for 5 minutes until beans are soft.
- Mash some of the beans and stir so you have a thick sauce.
- Add two teaspoons of ground cumin, salt to taste, plate and garnish with freshly chopped parsley or coriander and a drizzle of olive oil.
Notes
Can be served with or without a soft boiled egg and Tahini Sauce. See recipe
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