Ful Medames Toast

If avocado toast had a Middle Eastern cousin, it would be "Ful Toast". This delicious Mediterranean breakfast recipe is ful medames served up on whole-wheat toast.

In the Middle East, ful medames is a very common breakfast, but it varies slightly from country to country. For example, Lebanese ful has mashed garlic, and Egyptian ful has ground cumin. Either way, you serve ful medames with bread. Eat it as a stuffed pita sandwich or as a dip.

What is Ful Medames?

Foul (or ful) is fava beans or broad beans. Moudamas (or medames) is the process of how the beans are cooked.

In Arabic, fava beans are pronounced "fool" and not "fowl". Because foul is an English spelling of an Arabic word, there are several ways you will see this word spelled in English: ful, foul, or fool (this is even more confusing in my opinion). You will also find many different spellings for moudamas or medames.

You can make ful medames from scratch using dried fava beans, or buy canned ful. For this fava beans recipe, I use a can.

How To Make "Ful Toast"

Prepare the foul. Boil a can of ful beans on the stovetop with some water for about 5 minutes. Drain the ful beans and return to the pot. Mash some fresh garlic with salt. Squeeze the lemon. Add the garlic, lemon, cumin, and olive oil to the foul beans.

Toast some whole-wheat sliced bread. Spread some ful beans on the whole-wheat sliced bread.

Top with the sliced cucumbers, sliced tomatoes, and fresh mint.

Drizzle with some extra virgin olive oil.

How To Make Ful Medames From Scratch

Making ful medames from scratch requires a lot of time, but it is fairly easy to do. You will need to soak the dried fava beans the night before, then boil the beans until they are soft. The larger the fava bean, the tougher the skin.

You can make a big batch of ful medames and freeze the beans for up to 3 months in an airtight bag or container. This is my preferred way of eating ful fava beans toast, because I make it from scratch.

📋 Recipe

Ful Medames Toast

Author: Lily Guidry

Course: Breakfast

Cuisine: American Lebanese

Prep: 5 minutes mins

Cook: 10 minutes mins

5 from 1 vote

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Servings 2 people

Ful medames toast is sliced toasted bread topped with garlic ful medames beans and a cucumber, tomato, mint salad.

Ingredients

 

US Customary - Metric

• 4 bread slices
• 15 ounces canned ful medames or homemade ful medames
• 10 fresh mint leaves
• 10 grape tomatoes
• 2 baby cucumbers
• 3 garlic cloves
• ½ lemon
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• salt and pepper to taste

Instructions

• Cook the ful medames beans. Open and rinse the ful medames can of beans. In a pot, add ful medames and water. Allow foul to boil on high for about 5 minutes. Turn off the heat.
• Season the ful. Mash the garlic with some salt using a mortar and pestle. Squeeze the lemon in a bowl. Drain the ful beans and return them to the pot (not on the heat). Add the mashed garlic. Mash the foul beans and the mashed garlic together. Add the lemon juice, olive oil, and ground cumin.
• Assemble the toast. Toast the sliced bread. Add a layer of ful on top of the toasted bread. Add sliced cucumber, sliced tomato, and fresh mint on top. Drizzle with some olive oil.

Notes

1. You can make homemade foul in a big batch and freeze it instead of using foul from a can. 
2. Traditional Lebanese foul moudamas does not usually have ground cumin, however, it has mashed garlic. Egyptian foul usually has ground cumin but not mashed garlic, which adds a nice dimension of flavors. The taste is awesome if you add both the smashed garlic and the ground cumin!

Nutrition

Serving: 2 toasts | Calories: 421 kcal | Carbohydrates: 65 g | Protein: 19 g | Fat: 11 g | Saturated Fat: 2 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 6 g | Trans Fat: 0.01 g | Sodium: 979 mg | Potassium: 898 mg | Fiber: 17 g | Sugar: 6 g | Vitamin A: 935 IU | Vitamin C: 17 mg | Calcium: 180 mg | Iron: 7 mg