Ful Medames
By Joe
Source: BBC Good Food — Good Food, Ful medames.
A ful medames recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Get started. Tip off the liquid the beans plus rinse. Fill the empty, clean can using water plus tip in a saucepan using the beans.
- 2
Cook. Bring them in order to the boil to warm through, next take them off the heat. In a separate mid-sized frying pan, lightly fry the onion plus garlic in all yet a few tablespoons of the olive oil for a period of 5 mins, next add sea salt flakes (2 tsp), the cumin, chilli flakes and tomatoes while that is happening.
- 3
Step 3. Tip off the liquid the beans, reserving some of the cooking liquid. Tip in to the onion mixture and heat over a low heat for 30 mins, mixing often plus adding some of this cooking liquid if it looks dry.
- 4
Step 4. Mash the beans with the leftover olive oil, lemon juice and tahini using a potato masher. This final consistency should be one chunky, soft purée.
- 5
Mix. Mix in a drop of cold water if it splits a little.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Low salt: 0.05 g salt per 100 g (limit ≤ 0.3 g)
- Source of fibre: 2.6 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 192 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.2 g per serving
0.4 % of the 50 g daily maximum · 0.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- saucepan
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 384 kcal |
| Protein | 10.4 g |
| Carbohydrate | 25.8 g |
| of which sugars | 12 g |
| of which free sugars | 0.2 g |
| Fat | 30.3 g |
| of which saturates | 4.2 g |
| Fibre | 9.8 g |
| Salt | 0.1 g |
Protein per 100 kcal
2.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
