I’m always researching breakfast options that go beyond the usual eggs or sweet oatmeal. While I love those, I often crave something savory, packed with protein, and truly satisfying to power me through a busy morning of research and writing.
That’s when I turned to a classic: Ful Medames. This dish is a breakfast staple across the Middle East for a reason. My version focuses on fresh, vibrant flavors—bright lemon, rich tahini, and toasted cumin—to create a truly energizing start to the day. It’s a whole-food meal in a bowl.
A Savory Breakfast That Truly Satisfies
This isn’t just another side dish; it’s a complete, hearty breakfast. What I love most is how it delivers on satisfaction. It’s built on a foundation of whole-food ingredients that work together perfectly.
- Packed with Fiber & Protein: The combination of fava beans and tahini provides a fantastic, plant-based source of both protein and fiber. This is the key to feeling full and avoiding that mid-morning slump.
- Rich, Vibrant Flavor: We toast whole cumin seeds, which releases their incredible aroma. That, combined with fresh garlic, zesty lemon juice, and robust olive oil, makes every spoonful delicious.
- Incredibly Versatile: While I call it breakfast, this makes a wonderful, quick lunch or one of the best Mediterranean side dishes for a larger dinner spread.
How to Make This Simple Bean Stew
Even if you’ve never worked with fava beans before, this process is incredibly straightforward. It comes together in about 30 minutes.
- Toast & Sauté: You’ll start by toasting the cumin seeds until they smell amazing. Crush those with the garlic (a mortar and pestle is great here!) and sauté the paste with the onion.
- Simmer & Mash: Add the (rinsed!) canned fava beans and diced tomato, letting them heat through. Then, just mash about a third of the beans right in the pot. This creates that perfect creamy, stew-like texture.
- Finish Off-Heat: This is the secret to the best flavor. Stir in the tahini, lemon juice, and fresh parsley after you’ve turned off the heat. This keeps them bright. Thin it with a splash of water until it’s perfectly creamy.
My Top Tips for Perfect Fava Beans
A few small details make a big difference here:
- Rinse Your Beans: The recipe calls for no-salt-added beans, but if you can’t find them, please rinse regular canned beans very well. This simple step is a great way to manage sodium.
- Use Quality Ingredients: With a simple recipe like this, ingredient quality shines. Use a robust, flavorful extra-virgin olive oil for finishing and fresh-squeezed lemon juice (not the bottled kind!).
- Customize the Texture: We mash about a third of the beans, but you can adjust this. Mash more for a smoother, creamier dish, or mash none at all for a chunky bean salad.
More Savory Mediterranean Breakfast Ideas
If you’re like me and love exploring savory, high-protein breakfasts, this is just the beginning. These are a few of my other favorites that are on regular rotation in my kitchen.
- The Best Mediterranean Breakfast Bowl: If you love the rich, nutty flavor of tahini in this recipe, you have to try this energizing breakfast bowl next.
- Rich Mediterranean Shakshuka: This is a classic for a reason. It’s a wonderful, one-pan meal that’s perfect for a weekend brunch.
- A Healthy Twist on Turkish Eggs: This recipe is another fantastic way to enjoy a savory, protein-rich start to your day.
Quick Questions
Can I use fresh fava beans instead of canned?
Absolutely! If you can find them in season (usually spring), fresh fava bean recipes are wonderful. They do require more prep: you’ll need to blanch them, remove them from their pods, and then peel the individual beans. Canned beans are my go-to for making this a practical, 30-minute meal year-round.
What do I serve with Ful Medames?
It’s fantastic with warm whole-wheat pita for dipping. To make it a larger meal, I love serving it with fresh-cut vegetables like sliced cucumber, tomatoes, and a small bowl of olives.
How long does this last?
It stores beautifully! Keep it in an airtight container in the fridge for 3-4 days. It thickens as it cools (thanks to the tahini), so you may want to add a splash of water or broth when reheating it on the stove or in the microwave.
Lemon Herb Fava Beans
Equipment
- Medium saucepan
- Mortar and pestle (or a small spice grinder)
- Potato masher or fork
- Colander
Ingredients
- 3 15-ounce cans no-salt-added fava beans, rinsed and drained
- 2 teaspoons whole cumin seeds
- 4 large cloves garlic peeled
- 1/4 cup finely chopped yellow onion
- 1 medium Roma tomato finely diced
- 4 tablespoons high-quality tahini
- 4 tablespoons freshly squeezed lemon juice about 2 lemons
- 1/2 cup finely chopped fresh flat-leaf parsley plus more for garnish
- 1/4 teaspoon ground black pepper
- Pinch red pepper flakes optional
- 1/4 teaspoon sea salt
- 3 tablespoons robust extra-virgin olive oil for finishing
- Up to 1/2 cup warm water or low-sodium vegetable broth as needed
Instructions
- Place a dry, medium saucepan over medium heat. Add cumin seeds and toast 60–90 seconds, swirling, until very fragrant. Transfer to a mortar; add garlic and crush to a coarse paste (or grind seeds and mince garlic).
- Return the saucepan to medium heat. Add the onion and the garlic–cumin paste. Sauté 2–3 minutes, stirring; if it sticks, deglaze with 1 tablespoon water.
- Add the rinsed fava beans and diced tomato. Stir and cook 5 minutes to heat through.
- Reduce heat to low. Mash about one-third of the beans in the pot to create a creamy base, leaving the rest whole.
- Off heat, stir in tahini, lemon juice, parsley, black pepper, and red pepper flakes (if using). If too thick, stir in warm water/broth 1–2 tablespoons at a time until creamy and spoonable. Season with the sea salt and adjust lemon or salt to taste.
- Divide among six bowls. Make a small well, drizzle about 1/2 tablespoon olive oil per serving, garnish with parsley, and serve immediately.
Notes
- Bean Choice: Using no-salt-added canned beans is crucial for this recipe's health profile. If you can only find regular canned beans, rinse them for an extra 30 seconds to wash away as much sodium as possible.
- Serving Suggestions: This dish is traditionally served for breakfast with warm whole-wheat pita bread for dipping. It also pairs wonderfully with sliced cucumbers, tomatoes, and a side of olives for a complete Mediterranean meal.
- Texture Customization: For a completely smooth, hummus-like texture, you can transfer the cooked mixture to a food processor before the final infusion stage. For a chunkier stew, mash fewer beans.
Nutrition Information
Per serving- Calories: 267 kcal
- Total Fat: 13.5 g
- Saturated Fat: 1.8 g
- Cholesterol: 0 mg
- Sodium: 133 mg
- Total Carbohydrates: 28.6 g
- Dietary Fiber: 11.2 g
- Total Sugars: 3.1 g (0 g Added Sugar)
- Protein: 12.1 g
I hope this recipe shows you just how delicious and satisfying a savory, plant-based breakfast can be. It’s become a real staple for me, and I can’t wait for you to try it!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
