Lebanese foul moudammas with chickpeas

Pulses are highly nutritious foods and a very important part of the Mediterranean diet.

My Lebanese family recipe for “Foul moudammas with chickpeas” combines two types of pulses: fava beans and chickpeas.

Fava beans are rich in protein and a great source of dietary fiber, vitamin K, vitamin B6, vitamin C, vitamin A, folate, iron, magnesium, potassium, zinc and copper.

And chickpeas are also a great source of protein, folate, manganese and copper, as well as a good source of dietary fiber, calcium, phosphorus, protein, iron, zinc, vitamin C and vitamin B6.

To increase the body’s ability to absorb iron from the pulses it is good to combine them with vitamin C rich foods. This is why we add lemon juice to the “Foul moudammas with chickpeas” right before serving.

This is a comforting and nutritious dish that we love at home. A delicious recipe rich in nutrients that help prevent cancer and heart diseases.

This recipe is a variation of a family recipe that I have already shared with you: Lebanese foul moudammas

A dish that is commonly served hot and can be enjoyed for breakfast, brunch, lunch or even dinner. It is highly nutritious and perfect comfort food when the temperatures are low.

If you try this tasty and healthy vegan Mediterranean diet recipe of “Lebanese foul moudammas with chickpeas”, please let me know, leave a comment and rate it. I would love to know what you come up with. Enjoy!

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Lebanese foul moudammas with chickpeas

 

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Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

Author: Margarita @ Tasty Mediterraneo

Cuisine: Mediterranean Diet

Serves: 6 people

Ingredients

• 2 Jars (250g net drained weight each) of organic chickpeas in water with no added salt
• 2 Jars (250g net drained weight each) of organic fava beans in water with no added salt
• 4 Garlic cloves, peeled and crushed
• The freshly squeezed juice of 2 lemons
• 1 Small bunch of fresh mint
• Sea salt
• 3 Tablespoons extra virgin olive oil

Instructions

1. Have the ingredients well washed and prepared as indicated in the ingredients description.
2. Empty the content of the chickpea and fava beans jars into a fine sieve and rinse them under cold running water. Then drain and add them in a cooking pot, cover with water and add one-tablespoon extra virgin olive oil. Cook over low-medium heat, stirring occasionally, for 15 minutes. Add 1 teaspoon of sea salt or salt to taste, stir and remove from the heat.
3. Add the freshly squeezed lemon juice, the garlic and two tablespoons of extra virgin olive oil. Serve and garnish with fresh mint.

Notes

If you are using dried chickpeas and fava beans, in one large bowl soak the dried chickpeas in warm water for 10 hours and in a different large bowl soak the dried fava beans in cold water for 10 hours. Ideally leave them soaked overnight. In the morning rinse them well and drain. You will need 2 cooking pots to cook separately the chickpeas and the fava beans. For the chickpeas bring water to a boil in a cooking pot and when the water is boiling add the drained chickpeas and leave them cooking over low heat, stirring occasionally, for 1-2 hours until tender. For the fava beans, add the drained fava beans in a cooking pot, cover with water and add one teaspoon extra virgin olive oil. Cook over low-medium heat, stirring occasionally, for 1 hour until tender. You may have to add extra water while the chickpeas and fava beans are cooking. Once they are cooked, add 1 teaspoon of sea salt (or salt to taste), stir and remove from the heat.
Once they are both cooked, mix them together and proceed as indicated in step 3.


It is common to serve this dish accompanied with Lebanese bread, olives and some fresh vegetables such as tomatoes and Lebanese cucumbers.

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