Ful Medames (Egyptian Lentil Dip)
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Ful Medames (Egyptian Lentil Dip)

Prep Time: 15 Minutes

Total Time: 25 Minutes

Servings: 10

A traditional Egyptian dish typically utilizing fava beans, but in this adaptation lentils, and served as a warm hearty stew stirred with olive oil, lemon juice, and garlic.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 2 lbs (1 kg) whole red lentils, cooked
  • 1 cup (250 mL) water
  • 2 tsp (10 mL) cumin
  • 2 Tbsp (30 mL) garlic, minced
  • 2 Tbsp (30 mL) jalapeno, seeded and minced
  • 3 Tbsp (45 mL) lemon juice
  • 10 Tbsp (300 mL) extra virgin olive oil
  • 2 cups (500 mL) flat leaf parsley, minced
  • 1 cup (250 mL) Roma tomato, small dice

Directions

  1. In a large cast iron skillet add lentils and water. Warm over a medium to high heat and add the cumin. Using the back of a ladle or a potato masher, mash the lentils till a rough chunky paste is formed.
  2. In a food processor or spice grinder, blitz garlic, jalapeno, lemon juice and 1 Tbsp (15 mL) oil to form a paste.
  3. Pour paste into lentils and fold to evenly mix.
  4. Portion into a service bowl and drizzle the rest of the oil on top and garnish with the parsley and tomatoes.
  5. Enjoy warm with pita or sliced veggies.

Nutritional Information

  • Serving Size: 3/4 cup (175 mL)
  • Per serving:
  • Calories 240
  • Total Fat 15 g
  • Saturated Fat 2 g
  • Cholesterol 0 mg
  • Carbohydrates 21 g
  • Dietary Fibre 8 g
  • Sugar 2 g
  • Protein 9 g
  • Sodium 190 mg
  • Potassium 454 mg
  • Folate 185 mcg

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