• Michelle Gelok, RD

Ful Medames

Updated: Nov 5, 2019

Beans for breakfast! This is a traditional Middle Eastern recipe and one that I ate a lot while living in the United Arab Emirates. It's wildly addictive and doubles as a quick lunch or easy dinner. Best of all, it's a great source of fibre and protein - two nutrients that are essential to keeping you feeling full.


Ingredients
  • 2 cans fava beans, drained and rinsed well

  • Juice of 1 lemon

  • 3/4 cup + 2 tablespoons water

  • 4 tablespoons olive oil

  • 1 1/2 teaspoon cumin

  • 1 teaspoon salt

  • 1 clove garlic, finely chopped


Directions

In a medium saucepan combine beans, lemon juice, water and olive oil. Use a potato masher or the back of a fork to mash the beans until they begin to get a creamy consistency (you may need to add more water).


Season to taste with cumin, salt and garlic. Stir to combine.


Cover and gently simmer for 10-15 minutes, stirring often.


Drizzle with olive oil and lemon juice just before serving. Serve warm with whole wheat pita (omit for a gluten free meal) and a mix of fresh vegetables including cucumber, tomato, olives, and carrot sticks.


Makes 4 large servings.


Per serving: 243 calories, 14 g fat, 2 g saturated fat, 22 g carb, 6 g fibre, 8 g protein, 589 mg sodium


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All recipes and photos by Michelle Gelok, RD

Michelle Gelok

Registered Dietitian and Nutritionist

Practicing online at Well.ca and the Orthopaedic Sport Institute in Collingwood

500 Ontario St, Collingwood ON 

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