Foul Moudammas - Warm Fava Beans with Lemon and Cumin
The breakfast of the Levant: fava beans crushed while warm, seasoned with lemon, garlic and cumin and flooded with olive oil. Flatbread and raw onion alongside.
Why this dish is good for you
A breakfast with 21.8 g of protein and 12.6 g of fibre per serving - figures no other morning dish in the catalogue reaches. The combination keeps blood sugar flat for hours, and at 6.1 mg of iron a serving covers close to half a woman's daily requirement.
Ingredients
- Fava beans(weighed dry, soaked overnight)250 g
- Chickpeas(weighed dry, cooked along)80 g
- Garlic10 g
- Lemon juice50 g
- Olive oil(generously over the top)40 g
- Cumin3 g
- Parsley25 g
- Tomatoes(diced, raw on top)150 g
- Salt5 g
Method
- 1
Soak the fava beans and chickpeas separately overnight, then drain.
- 2
Simmer them together in fresh unsalted water for 60 to 75 minutes until both are tender. Keep the cooking water.
- 3
Drain and crush roughly with a potato masher - about half should stay whole. Add a little cooking water for creaminess.
- 4
Grind the garlic with the salt into a paste and stir it in with the lemon juice and cumin while the beans are still warm.
- 5
Spoon into bowls and pour the olive oil over.
- 6
Scatter with diced tomato and parsley. Eat with warm flatbread, using it to scoop.
🌞 Warum die Zitrone in die warmen Bohnen kommt
Warm starch takes up flavour like a sponge; as it cools it sets and lets nothing more in. Season foul when it is already cold and the lemon stays on the outside.
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