Egyptian Fava Beans with Tahini Dressing & Pita Bread

My Fava Bean Stew Recipe Notes
I dated an Egyptian guy for a total of 5 minutes back in 2020, and while that didn't last long, this dish he made me was a keeper! It is a staple breakfast dish in Egypt, and in Arabic it is called "ful medames" A stew of mashed fava beans, tomato, onion, garlic & cumin. There are variations to the recipe, but this is how it was prepared for me, and what I recreated at home.

Garnish
He used straight up tahini drizzled over the stew, but I often have my tahini dressing on hand, and it's what I like. I drizzle lots over the fava beans  before serving. A sprinkle of parsley and lemon wedges along side are nice. 

Accompaniments 
This is best served with lots of fresh pita bread for scooping up the stew.

I also really like to make a fresh tomato salad. I typically make Salata Baladi. (recipe below) An Egyptian tomato and cucumber salad with herbs, garlic, onion and carrot.  


Ful Medames History & Customs
Ful medames is a versatile dish that can be served in many different ways, depending on local customs and personal preference. Some people like to eat it as a simple and hearty breakfast, while others prefer to dress it up with additional ingredients like tomatoes, onions, and parsley.

The history of ful medames likely dates back many centuries, and it is widely associated with ancient Egypt, where fava beans were a common and important food. While the exact origins of ful medames as it is prepared today are not fully documented, the dish is believed to have developed in the region over time. Ful medames eventually spread throughout the Middle East and became a staple food for many cultures, where it remains a popular dish to this day.



Fava Beans Nutrition
Fava beans (also known as broad beans) are a type of legume that are a good source of various nutrients, including:

• Protein: Fava beans are high in protein, with approximately 7.5 grams of protein per 100 grams (3.5 ounces) of cooked beans.
• Fiber: Fava beans are also a good source of fiber, with approximately 5.5 grams of fiber per 100 grams (3.5 ounces) of cooked beans.
• Vitamins and minerals: Fava beans are a good source of various vitamins and minerals, including folate, iron, and potassium.
• Fat and carbohydrates: Fava beans are relatively low in fat, with only about 0.3 grams of fat per 100 grams (3.5 ounces) of cooked beans. They are also a good source of carbohydrates, with approximately 20 grams of carbohydrates per 100 grams (3.5 ounces) of cooked beans.

Tahini Dressing Notes
This dressing shared in the recipe is one I use in my chickpea shawarma pita wraps, and on my falafel, but it definitely deviates slightly from what is authentic. If you don't want to make the dressing, you can easily just use straight up tahini spooned over the fava bean dish. Easy to have some lemon wedges, and olive oil along side for drizzling if you feel like it needs it. This dressing takes the guess work out of it if you aren't comfortable just going at it without some guide lines!

And while maple syrup definitely isn't traditional, I use a bit in my dressing and I find it brings balance to the over all dish. Not enough to be sweet, but to soften bitter notes. 

Recipe: Salata Baladi

About Salata Baladi
When I was doing a bit of quick research for this salad, I noticed some recipes approach it differently. The most complicated version: grating tomatoes along with the chopped tomatoes, then adding ice cubes to get it super cold. I forget what else-- but I can't lie it made my brain hurt.

The concept of  adding grated tomato, I learned, is to create more juice in the salad. The liquid that accumulates at the at the bottom of the bowl is actually a coveted component called the "whiskey". (not THAT kind of whiskey). It's served at Kebab restaurants in Egypt, and the idea is you eat the salad, and drink the delicious marinade. (the whiskey). So, with that being said, from experience I know without adding extra grated tomato, a chopped salad like this will release lots of juices by itself. I saw some recipes that were the same as I am sharing, so I am not certain which is more authentic. What I can say is, it's a really delicious simple accompaniment to the fava bean stew, and obviously would be great along other Middle Eastern inspired foods. 

Also it should be noted the ingredients listed below aren't the only ones I saw in other recipes. Some use different peppers like jalapeno or chili peppers for heat, some add bell peppers along with cucumber & tomato and not all of recipes included carrot.

Recipe Tips
The amounts are a rough guide. You can add more or less to your taste, but ideally you are using two large tomatoes, or several smaller ones. 

Add garlic, lemon, olive oil to taste. 

Serves 4
​
Ingredients:

• 2 tomatoes, small dice
• 1 whole cucumber, small dice
• 1/2 red onion, minced
• 1 small carrot or 1/2 a carrot, julienned
• 2 cloves garlic, chopped
• a handful of fresh herbs (cilantro and parsley)
• extra virgin olive oil for drizzling
• the juice from about 1/2 a lemon
• a pinch or 2 of cumin
• a pinch of cayenne pepper
• s & p to taste

Method:

1. Add tomato, cucumber, red onion, carrot, garlic & fresh herbs to a bowl.
2. Season with s & p, toss
3. Add a pinch of cumin and cayenne (probably a bit more cumin than cayenne), toss.
4. Drizzle in some olive oil until everything is coated. Just give it a taste, you should taste the olive oil and it will be obvious if the veggies are well coated.
5. Now squeeze in some lemon juice to taste. 
6. Season with additional salt and pepper and more cumin and cayenne if you think it needs it. 
7. Refrigerate until ready to serve. 

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