Ful Mudammas

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
70%
Ful Mudammas
30 min.
2
466kcal

Suggestions


Welcome to the delightful world of Ful Mudammas, a traditional Middle Eastern dish that is not only bursting with flavor but also packed with health benefits! This vegetarian, gluten-free, and dairy-free recipe is perfect for anyone looking to enjoy a nutritious meal without compromising on taste. With a health score of 70, Ful Mudammas is a fantastic choice for lunch, dinner, or any time you crave a hearty main course.

Ready in just 30 minutes, this dish features the star ingredient: fava beans, which are rich in protein and fiber, making them a great addition to your diet. The combination of fresh lemon juice, garlic, and spices creates a vibrant flavor profile that will tantalize your taste buds. Plus, the addition of tahini sauce and a drizzle of extra virgin olive oil elevates this dish to a whole new level of deliciousness.

Whether you're serving it as a main dish or as a side, Ful Mudammas is sure to impress your family and friends. Garnish it with fresh herbs and a sprinkle of paprika for a beautiful presentation. So, roll up your sleeves and get ready to whip up this healthy and satisfying meal that celebrates the rich culinary traditions of the Middle East!

Ingredients

  • servings to 5 chilies red
  • tsp cumin 
  • servings hardboiled eggs sliced
  • servings olive oil extra virgin 
  • 16 oz broad beans canned cooked
  • servings parsley fresh minced
  •  roasted garlic raw (to learn to roast garlic, click here)
  •  juice of lemon fresh to taste ( )
  • 0.5  onion minced
  • servings onion raw sliced into rings
  • servings paprika 
  • servings salt and pepper black to taste
  • servings tahini 
  • servings tomatoes diced red ripe
  • 0.5 cup water 

Equipment

  • frying pan
  • mixing bowl
  • pot
  • potato masher
  • mortar and pestle
  • colander

Directions

  1. If using dried beans, soak them overnight, then cover with water and simmer till tender.
  2. Drain and set aside. If using canned fava beans, pour them into a colander to drain. Rinse the beans in cold water. Set aside.In a large skillet, heat 1 tbsp olive oil over medium heat. Fry the diced onion till it becomes translucent and golden.
  3. Add roasted garlic and cumin, sauté for 1 minute till fragrant.
  4. Add the fava beans to the pan, then add about ½ cup of water to the skillet. Bring mixture to a boil. Reduce heat to medium low, season with salt and pepper to taste (I usually add about ½ tsp salt and a dash of pepper). Cover the skillet.
  5. Let mixture simmer for about 10 minutes on medium low heat until the beans are nice and tender.
  6. Remove lid from pot and continue to cook until the liquid has reduced by about 75 percent.
  7. Remove from heat.
  8. Pour the fava bean mixture into a mixing bowl. Squeeze in the fresh lemon juice. Mash the mixture to a semi-smooth consistency; it should be a little more chunky than hummus. For a mashing tool, I like to use my spice pestle. You can also use a potato masher or the back of a large metal spoon.
  9. Serve each portion on a plate as you would hummus. Create a shallow basin in the center of the ful mudammas.
  10. Drizzle olive oil lightly inside the basin, then garnish with the ingredients of your choice.

Nutrition Facts

Calories466kcal
Protein15.11%
Fat43%
Carbs41.89%

Properties

Glycemic Index
109.5
Glycemic Load
4.26
Inflammation Score
-10
Nutrition Score
31.439565175253%

Flavonoids

Eriodictyol
1.46mg
Hesperetin
4.34mg
Naringenin
1.64mg
Apigenin
8.64mg
Luteolin
0.08mg
Isorhamnetin
4.13mg
Kaempferol
1.56mg
Myricetin
0.91mg
Quercetin
19.21mg

Nutrients percent of daily need

Calories:466.44kcal
23.32%
Fat:23.64g
36.37%
Saturated Fat:3.33g
20.81%
Carbohydrates:51.81g
17.27%
Net Carbohydrates:37.91g
13.79%
Sugar:9.82g
10.91%
Cholesterol:3.73mg
1.24%
Sodium:1250.19mg
54.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.7g
37.39%
Vitamin K:91.69µg
87.33%
Vitamin C:67.81mg
82.19%
Vitamin A:2970.99IU
59.42%
Fiber:13.9g
55.59%
Manganese:1.11mg
55.48%
Phosphorus:391.39mg
39.14%
Potassium:1326.96mg
37.91%
Folate:148.21µg
37.05%
Copper:0.69mg
34.62%
Magnesium:129.64mg
32.41%
Iron:5.19mg
28.86%
Vitamin B1:0.43mg
28.39%
Vitamin B6:0.52mg
26.06%
Vitamin E:3.78mg
25.18%
Vitamin B3:4.66mg
23.3%
Zinc:2.82mg
18.77%
Selenium:10.65µg
15.22%
Calcium:147.67mg
14.77%
Vitamin B2:0.24mg
14.19%
Vitamin B5:0.69mg
6.89%