Ful Medames (Stewed Fava Beans)

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During December 2023, our three-day stay in Cairo involved indulging in a variety of delightful, traditional Egyptian cuisines. Despite battling jet lag, our perpetual hunger found solace in the delightful breakfast of fava beans, known as Ful Medames, which provided the perfect start to each day.

Ful Medames, also called Foul Medames is a cherished Egyptian breakfast dish, captivates with its simplicity and depth of flavor. Infused with olive oil, garlic, lemon, and a blend of spices like cumin and paprika, the creamy fava beans offer a hearty start to the day, resonating with the rich culinary heritage of Egypt. From the bustling streets of Cairo to tranquil local eateries, Ful Medames embodies more than sustenance—it symbolizes a profound connection to tradition, culture, and the essence of Egyptian cuisine. It can be eaten warm or at room temperature and is often accompanied by bread or other accompaniments like boiled eggs, tomatoes, and tahini sauce.

We enjoyed the dish so much that we had to make it when we got back home.

Ingredients:

  • If using dried fava beans – 2 cups dried fava beans (ful medames)
  • If using canned fava beans, 2 cans  14 ounces each fava beans
  • 4 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/4 cup extra virgin olive oil
  • Salt, to taste
  • 1/4 cup lemon juice
  • Chopped parsley for garnish (about 1/2 cup)
  • 2 large tomatoes chopped for garnish
  • 1 medium red onion chopped, for garnish
  • 1 large jalapeno, cut in thin round slices
  • 1/4 cup radishes chopped, for garnish, optional
  • Pita bread or flatbread, for serving
  • Tahini garlic sauce, optional

Instructions:

  1. For dried beans, begin by soaking them overnight in ample cold water, then drain them. Transfer the beans to a large pan and add enough cold water to cover them by approximately 3cm. Cover with a lid, bring to a boil, then reduce the heat and simmer gently until tender, which typically takes at least an hour, depending on the beans’ age. You can also pressure cook it for about 25 minutes.  Alternatively, if using canned beans, pour them into a large pan along with roughly half of their liquid (retain the remaining liquid), then heat gently.
  2. Prepare the Seasonings:
    • In a small skillet, heat the olive oil over medium heat.
    • Add the minced garlic, ground cumin to the skillet. Cook, stirring constantly, for about 1-2 minutes until the garlic is fragrant and the spice is toasted. Be careful not to burn the garlic.
  3. Mash the Fava Beans:
    • Once the fava beans are tender, remove the pot from the heat.
    • Using a potato masher or the back of a spoon, mash the cooked fava beans to your desired consistency. Some prefer them completely mashed, while others like them partially mashed with some whole beans remaining.
  4. Season the Fava Beans:
    • Stir the prepared garlic and cumin mixture into the mashed fava beans.
    • Season with salt to taste and squeeze in the juice of one lemon. Mix well to combine all the flavors.
  5. Serve Ful Medames:
    • Transfer the ful medames to a serving bowl.
    • Garnish with parsley, tomatoes, and onions, if desired.
    • Serve ful medames warm or at room temperature with  pita bread or flatbread on the side along with a drizzle of tahini garlic sauce.

Enjoy your delicious and nutritious ful medames!

Mediterranean Flatbread (Za’atar flatbread)

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This past summer, we stopped by Abu Dhabi enroute to India. It was a few days of beautiful sights and the most delicious middle eastern food. The Za’atar on tender bread reminded Nilesh of his days growing up in the middle east. He couldn’t stop talking about those flavors even after a month so this afternoon, we stopped by a Lebanese grocery store, picked up some Za’atar spice and gyros bread and used our home grown tomatoes to make some scrumptious Middle Eastern flatbread.

What’s Za’atar? It’s a herb and spice mix that tastes a bit nutty, savory and crunchy. The herb, originally is a herb called hyssop, although in the US, oregano or thyme replace it. The spices are a combination of sumac, coriander seeds and sesame seeds.

Benefits of Za’atar: In some parts of the middle east, there is a belief that Za’atar makes the mind alert and is also used to prevent or eliminate internal parasites. It’s also known to sooth inflammation, boost skin health and build strong bones. No wonder, Lebanese kids are encouraged to have it for breakfast. You can drizzle it over vegetables, avocado on toast, or mix it up with olive oil for use on a pizza/flatbread.

Cook time: 10 mins. Prep time: 5 mins

Servings: 2

For the pizza

  • 2 pitas or naans
  • 1 large tomato cut into half and then sliced
  • 1 tablespoon olive oil
  • 1 tablespoon Za’atar spice mix

Tahini Sauce for drizzle

  • 1/2 cup Tahini (sesame paste)
  • 1/4 cup Greek yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 8 tablespoons cold water

Method for Tahini sauce:

Blend all ingredients together to form sauce. Add extra water for desired consistency.

Method for pizza: (Oven/ Foodi/ Air fryer options)

  • Preheat Foodi or Air Fryer with air fryer option to 375 degree Farenheit or Oven to 400 degrees
  • Mix Za’atar and olive oil and brush the mix on the pita
  • Layer tomato slices
  • Cook in air fryer or over for 10 mins
  • Remove and drizzle with tahini sauce to serve

Hummus

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When Nilesh thinks of Hummus, it takes him back to his childhood in Dahran where his dad whipped up bowls of hummus that were wiped clean at parties. Even when his parents visit, we leave it to his dad to make the tastiest, most garlicky, finger-licking hummus around.

Ingredients:

  • 1 cup roasted red bell pepper (Use only if you want red pepper hummus)
  • 2.5 cups soaked and cooked chick peas / garbanzo beans
  • 0.25 cup tahini paste
  • 2 tbsp extra virgin olive oil
  • 0.25 cup lemon juice (usually 1 lemon)
  • 6 cloves fresh garlic (chopped)
  • 1/2 tsp salt (or to taste)
  • 1/2 tsp red chilli powder
  • 1/2 tsp cumin powder

Instructions:

  1. For Roasted Red Peppers:
    1. Move the over rack closer to the broiler, about 6 inches away. Turn broiler over
    2. Remove core of the red peppers and cut into large, flat pieces
    3. Lay flat on an oven tray with skin side up. Broil 5-10 mins until charred
    4. Remove from oven, when cool enough to handle, gently peel away the charred skin and discard
  2. For Hummus:
    1. Combine all the ingredients in the bowl of a food processor
    2. Process of 2-3 minutes
    3. If the hummus is too thick, add a tablespoon of water at a time, until you reach the desired consistency
    4. To serve, put hummus into a bowl, make a little well and add a 1/2 tsp of olive oil, with a sprinkle of red chili power. Serve with pita chips, or vegetables like carrots and cucumbers.

Serving Suggestions

  1. Pita pockets – layer hummus, cooked and diced chicken, tahini, and greens in a pita for healthy pita pocket for school lunches
  2. Serve with cucumbers and carrots
  3. Wraps – layer hummus, long, thin carrot and cucumber slices, greens and deli meat for a school lunch or an on-the-go wrap