Ful Medames

Name: Ful Medames With Spinach and Tomatoes
Prep time: 20 min
Cook time: 12 min
Total time: 32 min
Yield: 4 servings
Ingredients: ¾ cup onion (sliced); 3 cups fava beans (or lupini beans, cooked); ½ cup vegetable broth (unsalted, preferably homemade); 1 tsp ground cumin; ¼ tsp salt (optional); 2 cups organic tomatoes (chopped); 2 jalapeño ((optional), seeded and roughly diced, See Chef’s Notes); 3 garlic cloves (roughly minced); 2 tbsp lemon juice (freshly squeezed); 1 cup organic spinach (chopped); 2 tbsp parsley (minced); green onion (sliced); organic tomato (chopped); lemon wedges; 1 tsp extra-virgin cold-pressed olive oil (optional)

Ful medames is a creamy, spiced fava bean dish cooked with tomatoes, garlic, and spinach. It works as a warm breakfast, hearty dip, or savory spread for wraps.

Total

32 min

Servings

4

Difficulty

Medium

Est. Cost

$28–$46

Recipe Source

View original recipe

From Foodrevolution · by Nichole Dandrea-Russert, MS, RDN

Ingredients

¾ cup onion (sliced)
3 cups fava beans (or lupini beans, cooked)
½ cup vegetable broth (unsalted, preferably homemade)
1 tsp ground cumin
¼ tsp salt (optional)optional

2 cups organic tomatoes (chopped)

2 jalapeño ((optional), seeded and roughly diced, See Chef’s Notes)optional

3 garlic cloves (roughly minced)

2 tbsp lemon juice (freshly squeezed)

1 cup organic spinach (chopped)

2 tbsp parsley (minced)

green onion (sliced)

organic tomato (chopped)

lemon wedges

1 tsp extra-virgin cold-pressed olive oil (optional)optional

15 Ingredients

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Instructions

1
Heat a large stovetop pot on medium-high heat. Add the onions and cook until translucent, about 3–4 minutes.
2
Add the beans, vegetable broth, cumin, and salt, if using. Mash about half the beans with a potato masher, fork, or spatula.
3
Turn the heat down to medium and stir in the 2 cups chopped tomatoes. Let cook for an additional 3–5 minutes.
4
In the meantime, add the jalapeño (if using), garlic, and lemon juice to a food processor and blend until finely minced and mixed together, about 30 seconds, scrape the sides with a spatula and blend again.
5
Add the jalapeño garlic mixture to the beans and mix well.
6
Toss in the spinach and parsley and stir until tender, about 30–60 seconds.
7
Remove from heat and garnish ful medames with chopped green onion, fresh chopped tomatoes, a drizzle of olive oil, if using, and lemon wedges.

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Tips & Notes

Pro tips

Slice onions thinly and cook them first until softened; this builds a flavorful base and prevents raw onion bite in the final dish.
Mash some beans against the pot side with your spoon to break them down and create a creamy texture while keeping some whole beans for body.
Add spinach in the last 2 minutes to preserve its bright color and nutrients; stir until just wilted.
Squeeze lemon juice just before serving to brighten the deep earthiness of the fava beans and balance the cumin.

Substitutions

Fava beans → Cannellini beans (creamier result, milder flavor)
Ground cumin → Ground coriander (earthy alternative, slightly citrusy)
Spinach → Kale or Swiss chard (heartier greens, add 1–2 minutes longer cooking time)
Vegetable broth → Water + ½ tsp salt (simpler, less depth)

Storage & make-ahead

Store covered in the refrigerator for up to 3 days; reheat gently over medium heat, adding water or broth to restore creamy consistency.

Common Questions

Can I use canned fava beans instead of cooked dried beans?

Yes. Use 3 cups canned fava beans (drained and rinsed) to match the recipe; canned beans are already soft and need only brief heating.

What do lupini beans taste like compared to fava beans?

Lupini beans are slightly earthier and firmer; they'll create a chunkier texture than fava beans, which naturally break down into a creamier consistency.