When my husband and I first started dating we used to love going to the Lebanese restaurant where his roommate worked. (When you’re young and on a budget it was great to get discounts and free glasses of wine!) There were also so many veg friendly and flavorful dishes. One of our absolute favorites was Ful Medames — it was always the dish we didn’t look forward to sharing! We tried sweet talking the cooks for the recipe, but we couldn’t quite pull it out of them. So we experimented a bit until we found a recipe we could easily make at home and enjoy eat often! Traditionally the dish is made with fava and garbanzo beans, but we don’t typically stock fava beans in our cabinet so I decided to mix my three favorite (and most commonly purchased beans) into my version of the recipe. And I think it’s pretty darn delicious.

This recipe is great because it takes little to no prep work, can be easily thrown together, is filling but won’t weigh you down, and it’s packed with energizing foods that will nourish your body. Oh- and it’s a GREAT source of protein and fiber!

You can enjoy it for any meal, but we typically make it for breakfast and dinner. Some mornings I crave these fresh savory flavors and want to shy away from the oatmeal/granola dishes. Hope you enjoy!

3 Bean Ful Medames

 

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Prep time

5 mins

Cook time

10 mins

Total time

15 mins

 

A new take on the Egyptian breakfast dish using a mix of kidney, white and garbanzo beans. It's refreshing, protein packed and filling breakfast (or dinner) using fresh whole ingredients-- earthy, salty, citrusy with just a hint of spice!

Author: Hailee Repko

Recipe type: Breakfast, Dinner

Cuisine: Gluten- Free, Vegan

Serves: 4-6

Ingredients

• 1 (15 oz) can kidney beans- or 1¾ cup cooked beans
• 1 (15 oz) can white northern beans- or 1¾ cup cooked beans
• 1 (15 oz) can garbanzo beans- or 1¾ cup cooked beans
• 2½ cups low sodium veggie broth
• 2 lemons- juice
• 3-4 cloves garlic- finely diced
• 1 teaspoon cumin
• ¼ teaspoon coriander
• ¼ teaspoon tumeric
• Himalayan salt
• Coconut oil * or your cooking oil of choice
• Cracked black pepper
• Cayenne*
• ½ cup grape tomatoes-diced*
• ½ cup cucumber- diced*
• Fresh parsley*
• * Optional

Instructions

1. Finely dice garlic and cook on stove in a small amount of coconut oil until golden brown.
2. Prepare beans, by either soaking overnight and cooking OR opening cans, draining liquid and rinsing with water.
3. Add beans into pan with garlic, reduce heat to medium, and stir.
4. Add in cumin, coriander, tumeric and Himalayan salt- stir.
5. Slowly add in veggie broth and lemon juice, cook until entire dish is hot (about 5 minutes).
6. Remove from heat and spoon beans into bowls, add your desired amount of broth and garnish with diced tomatoes, cucumber and parsley.
7. Option to finish off with cracked black pepper and cayenne pepper.
8. Option to serve with warm flat bread or pita bread.

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