Introduction
Foul Medames is one of the most popular Egyptian and Middle Eastern dishes, often served at breakfast or Suhoor. It is packed with nutrients that provide energy and satiety for long hours thanks to its plant-based protein, fiber, and minerals.
What makes today’s recipe special is that it is suitable for diabetics and dieters, as we replace traditional fats with healthy extra virgin olive oil, and reduce excess salt and portion sizes to make it both delicious and wholesome.
Ingredients for Healthy Foul Medames
- 1 cup foul medames beans (preferably small and light-colored).
- ¼ cup chickpeas.
- ¼ cup yellow lentils.
- ¼ cup wheat grains.
- ¼ cup split fava beans.
- 1 medium onion, peeled and cut into quarters.
- 1 tomato, chopped.
- ½ teaspoon turmeric.
- Boiling water (for cooking).
- Extra virgin olive oil (for serving).
- A pinch of salt (use sparingly).
How to Cook Foul Medames
- Soak the beans and chickpeas in cold water for at least 8 hours (overnight).
- Wash the lentils and wheat, then add them to the soaked beans and chickpeas.
- Add the onion, tomato, and turmeric to the mixture.
- Pour boiling water until all ingredients are fully covered.
- Bring to a boil, then reduce the heat and cover tightly.
- Check every 2 hours and add more boiling water if needed.
- Cook on low heat for 4–5 hours, depending on the bean quality.
- Using a pressure cooker reduces the cooking time to about 1.5 hours.
The Secret to the Perfect Color
To achieve that golden-brown, appetizing color, add ½ teaspoon of yellow lentils with a pinch of turmeric while cooking. The tomato and onion also help enhance the rich color of foul.
Delicious Foul Dressing (Daqa) 🌿
Introduction
Foul Daqa is a flavorful dressing that elevates the taste of foul medames. It’s a balanced mix of garlic, spices, lemon, and vinegar with a touch of olive oil. Quick to prepare and can be stored for later use.
Ingredients
- 1 cup water.
- ½ cup oil (preferably olive oil).
- ¼ cup vinegar.
- 1 teaspoon salt.
- 1 teaspoon ground coriander.
- Juice of 1 lemon.
- 1 teaspoon cumin.
- 1 teaspoon paprika or chili powder.
- ½ teaspoon black pepper.
- 6 garlic cloves.
How to Prepare
- Place all ingredients in a blender.
- Blend for 2 minutes until smooth.
- Pour over hot foul before serving.
- Store in an airtight jar in the fridge for up to 1 week.
- Add tahini for a richer flavor and creamier texture.
Serving Suggestions
- Drizzle over foul medames for extra flavor.
- Serve as a side dip with green salad.
- Mix with tahini and lemon for a stronger taste.
Health Benefits of Foul Medames
- Rich in plant-based protein and fiber for long-lasting satiety.
- Suitable for diabetics as it has a low glycemic index.
- Aids digestion thanks to its fiber content.
- Olive oil supports heart health as a healthy fat alternative.
- A good source of iron, magnesium, and folate.
Tips for a Healthier Dish
- Use olive oil instead of butter or hydrogenated oils.
- Reduce salt, and use lemon juice for added flavor.
- Add cumin to improve digestion and reduce bloating.
- Eat in moderation as part of a balanced diet.
Serving Suggestions
- With tahini, cumin, and lemon juice.
- Alongside a fresh green salad.
- With cucumber, tomato, and bell pepper slices.
- Garnished with fresh parsley.
- Mixed with boiled wheat grains (belila) for extra nutrition.
FAQ
Is foul medames suitable for diabetics?
Yes, it has a low glycemic index and releases sugar slowly into the bloodstream, making it ideal for diabetics.
How can I make foul easier to digest?
Add cumin and lemon, and avoid too much oil or salt.
Can foul be stored?
Yes, store in an airtight container in the fridge for a few days, or freeze for longer storage.
What are healthy serving alternatives?
Pair with oat bread or whole wheat bread instead of white bread for added benefits.
Conclusion
Foul Medames is not just a traditional dish, but a nutritious and wholesome meal for the whole family, especially for diabetics and those following a diet. When cooked with olive oil and reduced salt, it becomes a perfect balance of flavor and health.
Make foul medames your go-to breakfast or Suhoor dish, and serve it with tahini and fresh salad for a complete and satisfying experience.
