Allergens: Gluten-Free | Dairy-Free | Nut-Free | Low-Carb Adaptable
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Ful Medames (فول مدمس) is Egypt’s most iconic breakfast, with roots stretching back to Pharaonic times along the fertile Nile Delta. Originally a simple preparation of dried fava beans slow-simmered overnight in communal clay pots, it became a staple for farmers and city dwellers alike. Over centuries, cooks enriched it with garlic, lemon juice, olive oil, and warming spices—creating a dish that’s hearty, budget-friendly, and deeply satisfying. Today, Ful Medames is served from Cairo’s street-side stalls to modern Egyptian cafés, often garnished with chopped parsley, hard-boiled eggs, and warm pita or flatbread.

Ingredients (Serves 4)

• 2 cups dried fava beans (or 4 cups canned, drained)
• 4 cloves garlic, minced
• 1 tsp ground cumin
• 3 tbsp extra-virgin olive oil (plus more for serving)
• Juice of 1 lemon
• Salt & freshly ground black pepper, to taste
• ½ cup chopped fresh parsley
• 4 hard-boiled eggs, halved (optional)
• Lemon wedges (for serving)

Instructions

1. Soak & Cook (if using dried beans): Cover beans with water and soak 8–12 hours. Drain, then simmer in fresh water until very tender (1–1½ hours). If using canned, skip to Step 2.
2. Season the Beans: In a medium pot, heat 2 tbsp olive oil over medium. Add garlic and cumin; sauté 30 seconds until fragrant.
3. Combine & Simmer: Add cooked (or canned) beans with ½ cup cooking liquid (or water). Gently mash half the beans with a spoon, leaving the rest whole for texture. Simmer 5 minutes.
4. Finish & Flavor: Stir in lemon juice, remaining 1 tbsp olive oil, salt, and pepper. Taste and adjust seasoning.
5. Plate & Garnish: Divide among bowls. Top with parsley, egg halves, a drizzle of olive oil, and a lemon wedge.

Dietary Substitutions & Allergen Swaps

• Low-Carb Adaptation: Replace half the fava beans with cooked riced cauliflower; mash and simmer as directed, reducing cooking liquid by half.
• Nut- & Dairy-Free / Gluten-Free: Naturally free of all three—no swaps needed.
• Allium-Free: Omit garlic; increase cumin to 1½ tsp and add a pinch of smoked paprika.

Chef’s Tips

• Creamier Texture: Mash more of the beans for a velvety consistency.
• Authentic Flavor: Use a clay-lined pot or tagine to enhance earthiness.
• Make-Ahead: Ful Medames tastes even better after resting; prepare a day ahead and gently reheat.

Wine Pairing

Although traditionally enjoyed with mint tea or strong coffee, a light, aromatic Vinho Verde or dry Grüner Veltliner can highlight the lemon and parsley without overwhelming the dish.

Nutrition Information (Per Serving)

Values are estimates and will vary based on ingredients and portion sizes.

Frequently Asked Questions

Q: Can I use canned beans?
A: Yes—rinse and drain them, then follow the seasoning and simmer steps.

Q: How long will leftovers keep?
A: Store in an airtight container in the fridge up to 3 days. Reheat gently with a splash of water.

Q: What else can I serve with Ful Medames?
A: Warm gluten-free flatbread, sliced tomatoes, or a cucumber-mint salad are classic companions.

Q: Is it traditionally spicy?
A: It’s mild—add a pinch of chili flakes or dukkah for heat.

Dive into this Nile-valley classic tomorrow morning—then snap your bowl of Ful Medames, tag me @simplycookingxwith #GlobalCuisineSeries, and let’s keep the comfort going!