Tuesday, 24 October 2017

FUL MEDAMES (FAVA BEANS) TWO WAYS










Ful Medames (Fava Beans) Two Ways











Oil free Ful Medames (Fava Beans) with cumin, chopped tomato, rocket,lemon,water and cucumber 









These two delicious and healthy recipes are an dairy free, egg free and vegan twist on the classic North African breakfast / brunch dish Ful Medames.  The twist is that there is a oil free version for those who want a heart healthy dish that helps to lower cholesterol. 

These recipes only take 10 mins to prepare and cook.  I have created two recipes to make two Ful Medames recipe options or Fava beans two ways. 

The first recipe is a vegan oil free fava beans recipe and the second fava beans with vegan scrambled eggs.  The vegan egg addition which incorporates Tofu scramble and the recipe is also featured below. All of the recipes are also featured in the video below Ful Medames (Fava Beans) Two Ways.









Fava Beans are a great source of fibre, they are high in protein, dairy free and easy to prepare (well only if you are using tinned Fava beans). They are also cheap and can be 
found in your local middle eastern store for as little as 3 cans for £1 or 69p for a more popular brand at  larger supermarkets. 

Organic Canned Fava beans are also grown in Britain and have made a comeback. These can be found online at hodmedods.co.uk

So Fava beans also known as Ful Medames / Ful / Foul /  Fool or broad beans.  Are a famous plantbased dish eaten in a range of North African and Middle Eastern countries.  This recipe dish is similar to the Ful/ fava bean recipe which is a popular breakfast dish in Egypt, Sudan and South Sudan. As I am South Sudanese, so this is what I have eaten all my life.  It is traditionally a vegetarian dish which consists of cumin spiced beans, salad, white cheese and/or mashed boiled egg.












OIL FREE FUL MEDAMES 

1 can of ful medames / fava beans

1/ 2- 1  tsp of cumin
a large handful of green lettuce (I used chopped rocket)
5 cherry tomatoes or 2 tomatoes 
2 - 3 inches of cucumber, chopped (optional)
1 lemon, cut in half
pitta bread or a baguette (sliced)
salt to taste
black pepper to taste 

  1. Open the tin of beans and pour into a saucepan on a high 
  2. heat bring it to a boil add cumin, garlic and coriander (optional) 
  3. Lower the heat to low or low medium heat. Cook the beans until the liquid reduces 5- 10 minutes. After 5 minutes the beans start to dry out add some water then continue to cook.
  4. Once the beans have developed into a thick mixture take them off the heat and mash them. You can mash the beans with a spoon or potato masher and you can leave the beans in a chunky state if preferred
  5. Add a squeeze of lemon, tomato and lettuce, stir then add more salad and/ or the vegan scramble egg(optional).
  6. Serve with bread to eat
  7. Optional serving suggestions: inside a sandwich or wrap; with rice or as part of a buffet dish/ 'mixed Buddha bowl'
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NOTES: 


I JUST WANTED TO USE MY COOKIE CUTTER ON THAT DAY, I NORMALLY USE CHOPPED CUCUMBER TO SAVE TIME.








FUL MEDAMES WITH  VEGAN SCRAMBLED EGGS 

oil free ful medames recipe (above)

VEGAN SCRAMABLED EGGS (TOFU SCRAMBLE)

1 tbsp of sunflower oil or 
1- 2 tbsp of water
1 block of firm tofu (I used tofoo)
1/4 -1/2 a tsp of garlic powder
1/2 - 1 tsp of curry powder or 
1/2 a tsp of turmeric powder 
salt to taste
black pepper
A squeeze of lemon


  1. Heat a frying pan on a medium high or high heat with oil or water. Crumble the tofu with your hand or a fork.
  2. Stir with a wooden spoon or potato masher to create a scrambled egg texture. Whereby the Tofu should of formed into tiny pieces.
  3. Add curry powder/ turmeric and garlic powder stir to combine. Turn the heat down to medium and cook for 2 mins.
  4. The mixture should resemble scramble eggs. If the eggs dry out use water or add a squeeze of lemon.
  5. Add salt and black pepper. Serve with Ful Medames with salad or mixed vegetables. 
  6. Optional serving suggestions for Vegan Scrambled Eggs (Tofu Scramble): on toast with your favourite toppings, vegan fried rice, in a wrap or sandwich.

WATCH THE RECIPE VIDEO




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