Egyptian ful medames
Ful medames is a hearty, slow-cooked stew of fava beans, considered a national dish of Egypt and a staple across the Middle East. Its base is simple—dried fava beans simmered until tender, then seasoned with olive oil, garlic, lemon juice, and cumin, often garnished with fresh herbs, tomatoes, or a hard-boiled egg. It's traditionally served warm with pita bread for scooping.
🍽️ Nutrition at a glance
This dish is a plant-based protein and fiber powerhouse, with a moderate calorie count of around 300-400 per generous serving. It provides significant iron, folate, and complex carbohydrates, making it a sustaining and nutritious meal.
Nutrition breakdown
| Calories | 245 kcal |
| Protein | 13.5 g |
| Carbs | 37 g |
| Fat | 4.5 g |
| Fiber | 9.5 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 580 mg |
| Folate | 180 mcg |
| Iron | 4.2 mg |
| Magnesium | 85 mg |
| Phosphorus | 195 mg |
| Zinc | 1.8 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Ful medames has been eaten in Egypt for thousands of years, with evidence suggesting it was a food for pharaohs and laborers alike. Its unique preparation involves slow-cooking the beans overnight in a large pot called a 'damassa,' often buried in hot coals, which gives it a distinct, deep flavor.
