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Lemon Herb Fava Beans

Rediscover the ancient breakfast of the Mediterranean with this vibrant, heart-healthy Ful Medames. We’ve re-engineered this classic to maximize fiber and flavor while minimizing sodium, creating a creamy, protein-packed stew where zesty lemon, fragrant herbs, and rich olive oil shine. It’s a deeply satisfying and nourishing start to any day.

  • Total Time30 minutes
  • Yield6 servings 1x

Ingredients

Scale
  • 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

  1. 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).
  2. 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.
  3. Add the rinsed fava beans and diced tomato. Stir and cook 5 minutes to heat through.
  4. Reduce heat to low. Mash about one-third of the beans in the pot to create a creamy base, leaving the rest whole.
  5. 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.
  6. 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 Facts per Serving: Calories: 274 | Total Fat: 12.9 g (Saturated Fat: 1.8 g) | Total Carbs: 30.4 g (Fiber: 8.3 g, Net Carbs: 22.1 g) | Protein: 11.9 g | Sodium: 116 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Cuisine: Mediterranean, Middle Eastern

Nutrition

  • Calories: 274

Find it online: https://dietareas.com/2025/10/12/my-go-to-mediterranean-breakfast-recipe-lemon-herb-fava-beans/