Ful medames (Egyptian broad beans)

The traditional Egyptian breakfast: simmered, mashed broad beans flavoured with cumin, garlic, lemon and olive oil. Rich in plant protein and fibre, it is a filling, economical dish.

Preparation: 10 min  |  Cooking: 15 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 228 kcal · 12 g protein · 14 g carbohydrate · 12 g fat

Ingredients

• 2 tins of broad beans (cooked)
• 2 cloves of garlic
• 1 tsp cumin
• 1 lemon
• 3 tbsp olive oil
• 1 bunch of parsley

Method

1. Warm the broad beans with a little water and the garlic.
2. Mash them roughly with a fork.
3. Add the cumin, lemon and olive oil.
4. Scatter with parsley and serve with bread.

Nutritional benefits

Broad beans are an excellent source of plant protein, fibre and iron, very filling and with a low glycaemic index. Lemon (vitamin C) helps iron absorption. A street-food dish in Egypt for centuries, ful medames is nourishing, economical and 100% plant-based, ideal at breakfast as well as lunch.

Variations and substitutions

• With hard-boiled eggs for more protein.
• With tomato and onion.
• Spicier: add chilli or tahini.
• With chickpeas as well.

Storage and making ahead

Keeps for 3 days in the fridge; reheat with a little water.

💡 Good to know

Mash only some of the beans: a mix of whole and mashed beans gives a more interesting texture.

Read more

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: broad beans · garlic · cumin · lemon · olive oil.

You may also like these recipes: Baked falafels · White bean and vegetable soup · Vegetarian black bean and quinoa chilli.