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Foul Mudammas (Egyptian Mashed Fava Beans with Olive Oil, Lemon Juice, and Garlic)
  • prep: 10 min
  • cook: 5 min
  • total: 15 min
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  • servings:
  • Summary

    This hearty vegan bean-based dish is flavored with cumin, lemon, and garlic, and brightened by the addition of fresh herbs and vegetables. It hails from Egypt and is enjoyed as a traditional breakfast across the Middle East, but it's perfect for any meal of the day.

    Ingredients

    • 1 (15 oz) can fava beans (sometimes called broad beans or foul mudammas), with liquid
    • 1 (15 oz) can chickpeas, rinsed and drained
    • ½ cup (120 ml) water
    • 2 cloves garlic, crushed in a mortar and pestle with ½ teaspoon salt
    • 1 tablespoon fresh lemon juice
    • 1 teaspoon cumin
    • ¼ teaspoon freshly ground black pepper
    • 1 small tomato, diced
    • ½ small onion, minced
    • 4 tablespoons minced fresh parsley leaves
    • 4 tablespoons olive oil
    • 1 lemon, wedged

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 341 % Daily Value *
    • Total Fat: 10 g 15.81%
    • Saturated Fat: 1 g 6.03%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0.05%
    • Sodium: 944 mg 39.32%
    • Calcium: 133 mg 13.32%
    • Potassium: 511 mg 14.59%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 26.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 48 g %
    • Dietary Fiber: 16 g 62.53%
    • Sugar: 1 g
    • Protein: 17 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 2.92%
    • Vitamin C 18.31%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total6 oz-eq

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