Name: Ful Medames
Prep time: 20 min
Cook time: 12 min
Total time: 32 min
Yield: 4 servings
Ingredients: ¾ cup onion (sliced); 3 cups fava beans (or lupini beans, cooked); ½ cup vegetable broth (unsalted, preferably homemade); 1 tsp ground cumin; ¼ tsp salt (optional); 2 cups organic tomatoes (chopped); 2 jalapeño ((optional), seeded and roughly diced, See Chef’s Notes); 3 garlic cloves (roughly minced); 2 tbsp lemon juice (freshly squeezed); 1 cup organic spinach (chopped); 2 tbsp parsley (minced); green onion (sliced); organic tomato (chopped); lemon wedges; 1 tsp extra-virgin cold-pressed olive oil (optional)

Ful medames, also simply known as fūl, is an Egyptian stew made with cooked (then smashed) fava beans, olive oil, and cumin. Other optional ingredients include parsley, garlic, onion, and lemon juice. Ful medames are traditionally made in and served out of a large metal jug and are often eaten for breakfast. However, there are many ways to enjoy this dish, including as a side to leafy greens, as a dip for veggies, or as a spread in a wrap.

¾ cup onion (sliced)

3 cups fava beans (or lupini beans, cooked)

½ cup vegetable broth (unsalted, preferably homemade)

1 tsp ground cumin

¼ tsp salt (optional)

2 cups organic tomatoes (chopped)

2 jalapeño ((optional), seeded and roughly diced, See Chef’s Notes)

3 garlic cloves (roughly minced)

2 tbsp lemon juice (freshly squeezed)

1 cup organic spinach (chopped)

2 tbsp parsley (minced)

Garnish

green onion (sliced)

organic tomato (chopped)

lemon wedges

1 tsp extra-virgin cold-pressed olive oil (optional)

Heat a large stovetop pot on medium-high heat. Add the onions and cook until translucent, about 3–4 minutes.

Add the beans, vegetable broth, cumin, and salt, if using. Mash about half the beans with a potato masher, fork, or spatula.

Turn the heat down to medium and stir in the 2 cups chopped tomatoes. Let cook for an additional 3–5 minutes.

In the meantime, add the jalapeño (if using), garlic, and lemon juice to a food processor and blend until finely minced and mixed together, about 30 seconds, scrape the sides with a spatula and blend again.

Add the jalapeño garlic mixture to the beans and mix well.

Toss in the spinach and parsley and stir until tender, about 30–60 seconds.

Remove from heat and garnish ful medames with chopped green onion, fresh chopped tomatoes, a drizzle of olive oil, if using, and lemon wedges.