🫘 Lebanese Foul Moudammas

Name: Lebanese Foul Moudammas
Total time: 20 min
Yield: 4
Cuisine: Lebanon · Levant
Ingredients: 2 cans cooked fava beans (about 500 g drained); 1 can cooked chickpeas (about 240 g drained); 2 garlic cloves, crushed with a pinch of salt; Juice of 2 lemons; 3 tbsp olive oil; Small bunch of parsley, chopped; Salt and ground cumin to taste

Origin: Lebanon · Levant

332kcal

per serving · 250 g

133kcal

per 100 g

18 gProtein7 g / 100 g

12 gFat5 g / 100 g

38 gCarbs15 g / 100 g

Lebanese foul moudammas is a breakfast dish of slow-cooked fava beans mixed with chickpeas, then dressed with plenty of lemon juice, crushed garlic and olive oil. Unlike the Egyptian version, it is sharp and lemony, with some beans left whole and some mashed. It is finished with chopped parsley and a pool of olive oil and eaten warm, scooped up with fresh vegetables.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

Veganno meat, fish or animal products in a typical recipe

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

Not keto15 g carbs per 100 g

Allergens

None of the 14 major allergens in a typical recipe.

What it is made of

fava beanschickpeaslemongarlicolive oilparsley

Recipe

4 servings20 min

Ingredients

2 cans cooked fava beans (about 500 g drained)
1 can cooked chickpeas (about 240 g drained)
2 garlic cloves, crushed with a pinch of salt
Juice of 2 lemons
3 tbsp olive oil
Small bunch of parsley, chopped
Salt and ground cumin to taste

Method

Warm the fava beans and chickpeas with a splash of their liquid in a pan for 5–8 minutes.
Mash about half of the beans lightly with a fork, leaving the rest whole.
Stir in the crushed garlic, lemon juice, salt and cumin; taste and add more lemon if you like it sharp.
Spoon into a shallow bowl, drizzle with olive oil and scatter with parsley.
Serve warm with tomatoes, cucumbers, radishes and fresh mint.

How to make it lighter

Measure the olive oil: 1 tbsp oil ≈ 120 kcal, so one tablespoon drizzled over the bowl is enough for flavour.
Eat it with plenty of raw vegetables — tomato, cucumber, radish and green onion add volume for very few calories.
Beans and chickpeas are filling; a portion of about 250 g makes a complete breakfast.

History

Foul (fava beans) has been a staple across Egypt and the Levant for centuries. The Lebanese style, with chickpeas, generous lemon and garlic, is a fixture of weekend breakfasts and is sold at dedicated foul and hummus shops.

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Similar dishes

Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →