In season当季Middle Eastern中东
Ful Medames (Warm Fava Bean Bowl)柠檬蒜香蚕豆（Ful Medames）
Egyptian-origin fava beans with a Levantine-style lemon-garlic topping. Canned fully cooked brown favas make this a weeknight option.埃及起源的蚕豆烩，配黎凡特式柠檬蒜汁；用罐装全熟棕蚕豆做快手版。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
- Rinse and drain cooked favas and chickpeas; measure drained weight. Finely chop parsley, garlic and deseeded jalapeno; dice tomato. Do not use dried beans or raw green favas.熟蚕豆鹰嘴豆冲洗沥干按净重称，欧芹蒜去籽辣椒切细、番茄切丁；不用干豆或生嫩蚕豆。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands and produce; dry well. Keep raw beef and its utensils away from ready-to-eat food. Refrigerate meat and dairy until needed.洗手并洗净擦干蔬果；生牛肉及工具与即食食物分开，肉奶用前冷藏。
- Measure the displayed list for your selected servings. Timings include base-recipe prep; extra pan batches take longer. Separately mentioned drinking or boiling water is additional.按所选人数的清单量好食材。标注时间包含基础份量的备菜，分批制作会更久；步骤中另提的饮用水和煮面水需要另备。
Ingredients食材
- Canned cooked mature brown fava beans, drained weight; not green favas罐装全熟成熟棕蚕豆（沥干净重，非嫩绿蚕豆）10 oz盎司
- Fully cooked canned chickpeas, drained and rinsed weight全熟罐装鹰嘴豆（冲洗沥干净重）5 oz盎司
- Ground cumin孜然粉0.5 tsp小勺
- Fine salt细盐0.25 tsp小勺
- Extra-virgin olive oil特级初榨橄榄油1 tbsp大勺
- Fresh lemon juice鲜柠檬汁2 tbsp大勺
- Fresh parsley, measured finely chopped鲜欧芹（切细后量）2 tbsp大勺
- Garlic大蒜1 clove瓣
- Jalapeño, deseeded for less heat墨西哥青辣椒（去籽减辣）0.25
- Ripe tomatoes熟番茄4 oz盎司
Method做法
Put the cooked favas, chickpeas, cumin, salt, and ¾ cup drinking water in a small pot and bring it up to a gentle simmer.
把熟蚕豆、鹰嘴豆、孜然、盐和¾杯水放进小锅，煮到微微冒泡。
The beans are hot all the way through and partly mashed, not dry.豆热透，部分压碎而不干。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
Simmer uncovered, stirring now and then. Mash some of the beans with a spoon and leave the rest whole; if it dries out before it turns creamy, add a splash of hot water.
开着盖煮，偶尔搅一下。用勺子压碎一部分豆，留一部分完整；要是还没绵稠就先干了，就加点热水。
The beans are hot through and partly mashed, not dry.豆热透，部分压碎而不干。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
While the beans cook, whisk the measured oil, lemon juice, garlic, jalapeno, and parsley in a clean bowl. Keep the tomato separate until you serve.
煮豆的时候，在干净碗里把量好的油、柠檬汁、蒜、辣椒和欧芹拌匀。番茄先单独放着，上桌再放。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
Spoon the hot beans into bowls, spoon the lemon-herb topping over, and scatter on the tomato. Serve right away, with a modest starch on the side if you like.
把热豆盛进碗里，淋上柠檬香草汁，撒上番茄。马上上桌，想配点主食就配一点。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Ground cumin孜然粉Toast whole seeds in oil until fragrant before adding the rest.整粒先下油爆香，再加其他。
- Fine salt细盐
Kosher salt (Diamond Crystal) is less salty by volume than table salt; use about half if swapping to table salt.犹太盐（Diamond Crystal）按体积比食盐淡；换成食盐时约减半。
Extra-virgin olive oil特级初榨橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Fresh parsley, measured finely chopped鲜欧芹（切细后量）Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
- Jalapeño, deseeded for less heat墨西哥青辣椒（去籽减辣）
Medium-hot chile; most heat is in the seeds and white ribs — remove for milder.中辣辣椒；辣味主要在籽和白筋里，去掉就温和。
Ripe tomatoes熟番茄Lycopene + vitamin C. Pick heavy, fragrant ones; never refrigerate or they turn mealy.含番茄红素和维C。选沉、有香气的；别冷藏，会变粉。
Cookware厨具
Small pot, spoon, bowls, colander, knife, board and measuring tools小锅、勺、碗、漏篮、刀、板与量具
Make it a balanced meal营养搭配建议
Fava beans and chickpeas supply plant protein and fiber. Add a vegetable salad and a small starch portion; linked recipes are optional and separate.蚕豆鹰嘴豆供植物蛋白和纤维，配蔬菜沙拉及少量主食；链接菜可选，食材另备。
Salatet Malfouf (Lebanese Cabbage Salad)黎巴嫩双甘蓝脆沙拉
Lebanese Vermicelli Rice (Riz bi Shariyeh)黎巴嫩炒细面香米饭Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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