Egyptian Ful Medames 

Serves: 4-6 | Prep Time: 10 minutes (+ overnight soaking) | Cook Time: 1.5-2 hours

Nutritional Highlights (Per Serving)

• Protein: 18-22g (up to 30g with egg topping)
• Calories: 320-380
• Carbs: 45g
• Fat: 8g
• Fiber: 12g

Ingredients

For the Ful:

• 2 cups dried fava beans (ful medames beans) or 3 cans (15 oz each) cooked fava beans
• 6 cups water (if using dried beans)
• 4 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper

Traditional Toppings (Choose 2-3):

• 4-6 hard-boiled eggs, halved
• 2 tomatoes, diced
• 1 cucumber, diced
• 1/2 red onion, finely diced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 2-3 green onions, sliced
• Crumbled feta cheese (optional)

For Serving:

• Whole wheat pita bread or flatbread
• Extra olive oil for drizzling
• Lemon wedges
• Hot sauce or harissa (optional)

Quick Tahini Sauce (Optional):

• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 2-3 tablespoons water
• Pinch of salt

Instructions

If Using Dried Fava Beans:

1. Soak beans: Place dried fava beans in a large bowl, cover with water by 3 inches, and soak overnight (8-12 hours).
2. Cook beans: Drain and rinse soaked beans. Place in a large pot with 6 cups fresh water. Bring to a boil, then reduce heat to low and simmer covered for 1.5-2 hours until beans are very tender and starting to break apart.
3. Mash partially: Using a potato masher or wooden spoon, lightly mash about half the beans, leaving some whole for texture. The consistency should be chunky, not smooth.

If Using Canned Beans:

1. Heat beans: Drain and rinse canned fava beans. Place in a large pot with 1 cup water. Heat over medium heat for 10-15 minutes.
2. Mash: Partially mash beans as described above.

Finish the Ful:

1. Season: Add minced garlic, cumin, coriander, salt, and black pepper to the beans. Stir well and simmer for 5 minutes.
2. Add oil and lemon: Remove from heat and stir in olive oil and lemon juice. Taste and adjust seasoning.
3. Rest: Let the ful rest for 5-10 minutes to allow flavors to meld.

Prepare Toppings:

1. Hard-boil eggs: If using eggs, place in cold water, bring to boil, cook 10 minutes, then transfer to ice water.
2. Prep vegetables: Dice tomatoes, cucumber, and onion. Chop herbs.
3. Make tahini sauce: Whisk tahini, lemon juice, garlic, water, and salt until smooth.

Serving Instructions

1. Plate the ful: Serve warm ful in bowls, creating a shallow well in the center.
2. Add toppings: Top with halved hard-boiled eggs, diced vegetables, and fresh herbs.
3. Drizzle: Add extra olive oil and tahini sauce if using.
4. Serve with: Warm pita bread on the side for scooping.

Bodybuilder Tips

• Protein boost: Always include hard-boiled eggs – they add 12g protein per 2 eggs
• Complete protein: Combine with whole grain pita for a complete amino acid profile
• Meal prep: Base ful keeps for 5 days refrigerated; prepare toppings fresh
• Fiber powerhouse: High fiber content aids digestion and satiety
• Pre-workout: Eat 2-3 hours before training for sustained energy
• Post-workout: Add Greek yogurt as an additional topping for extra protein

Variations

Protein Additions:

• Grilled chicken: Add diced grilled chicken breast
• Greek yogurt: Dollop of plain Greek yogurt for extra protein
• Cheese: Crumbled feta or soft goat cheese

Vegetable Boost:

• Roasted peppers: Add diced roasted red peppers
• Spinach: Stir in fresh spinach leaves at the end
• Avocado: Sliced avocado for healthy fats

Spice Variations:

• Smoky version: Add 1 teaspoon smoked paprika
• Spicy: Include diced jalapeños or harissa paste
• Herby: Add fresh mint and dill

Traditional Serving Style

In Egypt, ful medames is traditionally eaten for breakfast, served family-style from a large pot. Diners use pieces of pita bread to scoop up the beans and toppings. It’s considered the national dish of Egypt and is often eaten daily by millions of Egyptians.

Storage and Reheating

• Refrigerator: Store base ful for up to 5 days
• Freezing: Can be frozen for up to 3 months
• Reheating: Add a splash of water or broth when reheating to prevent sticking
• Make-ahead: Prepare beans in large batches and portion for the week

Cultural Notes

Ful medames has been eaten in Egypt for over 5,000 years, making it one of the world’s oldest dishes. Archaeological evidence shows ancient Egyptians were eating fava beans as early as 2600 BCE. The dish represents the heart of Egyptian home cooking – simple, nutritious, and deeply satisfying.

The name “ful” simply means “beans” in Arabic, while “medames” refers to the cooking pot traditionally used. Street vendors throughout Egypt and the Middle East serve ful from large copper pots, often starting before dawn to have fresh batches ready for breakfast customers.

Quick 15-Minute Version

For busy mornings, use canned fava beans:

1. Heat 2 cans fava beans with 1/2 cup water for 5 minutes
2. Mash lightly, add seasonings
3. Top with pre-boiled eggs and fresh vegetables
4. Serve immediately