Fava Bean Dip aka Foul Mudammas - Jean Jarrett Natural Health

This simple and delicious recipe is a classic Mediterranean dish called “Fava Bean Dip” or “Foul Mudammas.” This dish is popular in many Mediterranean and Middle Eastern countries and is often served as a breakfast or appetizer.

Fava beans, also known as broad beans, are highly nutritious and offer a range of health benefits when incorporated into your diet. Here are some of the key health benefits of fava beans:

Rich in Nutrients: Fava beans are a good source of essential nutrients, including protein, fiber, vitamins, and minerals. They are particularly high in folate (vitamin B9), manganese, copper, phosphorus, and magnesium.

High in Fibre: Fava beans are an excellent source of dietary fiber, which is beneficial for digestive health. Fiber helps prevent constipation, supports regular bowel movements, and may contribute to lower cholesterol levels.

Protein Content: Fava beans are a good plant-based source of protein, making them an ideal choice for vegetarians and vegans. Protein is essential for muscle growth, repair, and overall body function.

Folate: Folate, also known as vitamin B9, is important for cell division and the formation of DNA. Adequate folate intake is especially important for pregnant women to prevent neural tube defects in the developing fetus.

Antioxidants: Fava beans contain various antioxidants, including flavonoids and polyphenols. These compounds help combat oxidative stress and reduce the risk of chronic diseases.

Ingredients:

2 cups cooked or canned fava beans (also known as broad beans)

2 cloves garlic, minced

1/4 cup fresh lemon juice

2 tablespoons extra-virgin olive oil, plus more for drizzling

1 teaspoon ground cumin

Salt and pepper to taste

Chopped fresh parsley, for garnish (optional)

Pita bread or crusty bread for serving

Instructions:

1. If using fresh fava beans, start by shelling and blanching them. Bring a large pot of water to a boil and add the shelled fava beans. Cook for about 2-3 minutes, then drain and immediately transfer them to a bowl of ice water to stop the cooking process. Once cooled, peel the outer skin of the fava beans. If using canned fava beans, simply rinse and drain them.

2. In a food processor, combine the cooked fava beans, minced garlic, fresh lemon juice, extra-virgin olive oil, ground cumin, salt, and pepper.

3. Pulse the mixture in the food processor until it reaches your desired consistency. You can make it smooth or leave it slightly chunky, depending on your preference.

4. Taste the dip and adjust the seasoning if needed, adding more salt, lemon juice, or cumin to suit your taste.

5. Transfer the fava bean dip to a serving bowl.

6. Drizzle a little extra-virgin olive oil on top of the dip, and if desired, garnish with chopped fresh parsley.

7. Serve the fava bean dip with warm pita bread, a selection of raw vegetables of seed crackers

Fava bean dip is a healthy and flavourful dish that’s perfect for serving as an appetiser or snack. Add an egg and this makes a great breakfast. It’s also a great addition to a mezze platter or as a side dish for a Mediterranean-inspired meal. Enjoy!