Cooking and Meal Prep Recipes Ful With Tahini (Mediterranean Quick-Stewed Fava Beans) By Stephanie Lang, MS, RDN, CDN Stephanie Lang, MS, RDN, CDN Facebook Twitter Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. Learn about our editorial process Updated on March 10, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Review Board Print Stephanie Lang, MS, RDN, CDN (12 ratings) Total Time: 15 min Prep Time: 10 min Cook Time: 5 min Servings: 2 (1 cup each) Nutrition Highlights (per serving) 264 calories 7g fat 38g carbs 15g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 2 (1 cup each) Amount per serving Calories 264 % Daily Value* Total Fat 7g 9% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 416mg 18% Total Carbohydrate 38g 14% Dietary Fiber 10g 36% Total Sugars 4g Includes 0g Added Sugars 0% Protein 15g Vitamin D 0mcg 0% Calcium 121mg 9% Iron 4mg 22% Potassium 544mg 12% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Ful mudammas is an Egyptian-style dish consisting of simmered fava beans with oil, spices, and vegetables that is often served for breakfast. Ful, also sometimes spelled "foule," has many variations across different Arab, Middle Eastern, and African cultures. This recipe uses canned fava beans and stews them with garlic, cumin, tahini, and lemon juice. Fava beans are low in calories and a good source of plant-based protein, and they are rich in folate, manganese, iron, and dietary fiber. Ingredients 2 cloves garlic 1 15-ounce can fava beans, undrained 1/2 tsp ground cumin 1 1/2 tbsp tahini 3 tbsp lemon juice (juice from about 1 small lemon) Salt and pepper, to taste Smoked paprika, for garnish Preparation Finely mince the garlic cloves and let rest for 10 minutes. Place the garlic cloves into a medium saucepan over medium-high heat with the fava beans and their liquid, cumin, and tahini. Stir frequently for 5 minutes or until warmed through. Mash half of the beans with a potato masher or a few pulses on an immersion blender. You want some whole beans, some semi-mashed, and some well mashed. Add the lemon juice and salt and pepper to taste. Sprinkle smoked paprika on top just before serving. Variations and Substitutions For a cheesy variation, crumble some feta cheese over the top of the warm ful. It adds a ton of creamy and salty flavor with moderate amounts of protein and fat. If you don't have tahini, you can try almond or peanut butter. The flavor will be less traditional, but equally complex and delicious. Cooking and Serving Tips To find canned or dried fava beans, seek out a Middle Eastern grocery store in your neighborhood. Fresh fava beans are also available during the spring and summer months from many farmers markets. They come in a green pod, but you also have to peel the outer skin from each bean as well. This recipe makes great lunch when served with warm pita bread and a side of cucumber and tomato salad. Or you can go all out and host a Mediterranean brunch or afternoon weekend lunch for your family and friends and serve this ful (which can be easily doubled or tripled) along with other spreads like hummus, labneh, baba ganoush, and tabouleh. Boil some eggs and have lots of warm whole wheat pita bread for dipping. Finish the meal with fresh mint leaf tea and some sweet stuffed dates. Rate this Recipe You've already rated this recipe. Thanks for your rating! 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Mayer Labba I-C, Frøkiær H, Sandberg A-S. Nutritional and antinutritional composition of fava bean (Vicia faba L., Var. minor) cultivars. Food Research International. 2021;140:110038. doi:10.1016/j.foodres.2020.110038 By Stephanie Lang, MS, RDN, CDN Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.