Last summer I was in an Arabic restaurant and tasted ful (pronounced ‘fool’) for the first time and made a note to myself to try to replicate this at home. I had almost forgotten about it until I was discussing hummus with my nephew, John, because it’s one of his favourite foods and this involves mashed beans as well. I had a feeling he would love these ingredients with the spicy kick.
Many of you may not have heard of this dish – I certainly hadn’t. This is an Egyptian/Sudanese recipe of cooked and mashed fava beans served with a variety of sides such as onion, tomatoes, lemons, parsley, garlic, cucumbers and yogurt. This dish is also spelled ‘foul’ but I didn’t want readers new to this recipe pronouncing it the way it’s spelled!
This is very flavourful and such a welcome treat to the taste buds. I love experiencing foods from around the world and this was no exception. I had never tasted fava beans until last summer and loved the combination of cumin, smoked paprika, olive oil, tomatoes and parsley. You can buy fresh beans or canned (I went for canned to keep the recipe under 30 minutes). Ful can be served in lettuce cups, with rice, or naan. If you serve it with something different, I’d love to hear about it! I diced some onion and red pepper as condiments and they blended perfectly.
Fava beans are loaded with nutrition. They have no saturated fat or cholesterol and contain a high concentration of thiamin, Vitamin K, Vitamin B6, potassium, copper, selenium, zinc and magnesium. They are also an inexpensive source of lean protein. A serving of fresh or cooked fava beans can significantly increase your intake of folate, iron, manganese and dietary fiber. There are only 299 calories in one cup of fava beans. All great reasons to step out of your comfort zone and try this dish!
People who eat this regularly might object to my adding vegetable stock but I wanted to avoid the high salt levels in the liquid from the canned beans. If you prefer a more tomato-ey flavour, you can add some tomato sauce instead.
Ful medames would be a good addition to a party at any time of the year. Your friends will be impressed with your knowledge of diverse recipes and you won’t have to tell them it only required a half hour to prepare! Cheers.
- 2 tablespoons extra virgin olive oil
- 1 14 ounce can of fava beans (organic, if possible)
- 2 cloves garlic, crushed
- 1 small onion, diced
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- juice from 1 lemon
- salt to taste
- 1/4 cup organic vegetable broth
- 1 tomato, chopped
- olive oil
- 1/4 cup chopped parsley
- OPTIONS (for sides)
- mint, red pepper, onion, lemons, hard boiled eggs, yogurt, cucumber, pitas, naan.
- Drain and rinse fava beans
- Mash 1/2 of the beans with a fork. (mashing will give the dish a thicker consistency)
- Heat olive oil in medium sized skillet on medium high heat. Add onion and garlic and sauté until softened, approximately 5 minutes.
- Add beans, cumin, paprika, lemon and salt, mixing well and cook for 5 minutes on medium. During this time you might want to add the vegetable broth or more olive oil if it is too dry. Add your choice of liquid slowly until reaching the desired consistency.
- Serve with chopped tomatoes and parsley, drizzling olive oil on top. See options for additional choices for sides.
47 Comments
Anita Rivera
May 1, 2014 at 5:09 pmSmoked paprika….now there’s a spice I have not used in YEARS! And beans? We love them and use them in almost everything. Talk about a great addition to food for nutrition and taste! I think I could eat a whole bowl of this with the right chunk of bread! Love this, Robyn! Anita
Robyn
May 9, 2014 at 9:44 amI’ve started using it more in chilis, Anita, and I love the flavour it produces. This was so yummy, I hope you try it. I think you and I have very similar tastes. Have a great day, sweet lady xoxo
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cheri
May 1, 2014 at 8:09 pmHi Robyn, love fava beans, what a interesting recipe. Will be making this for sure.
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Robyn
May 9, 2014 at 9:45 amIt was easy and fun, Cheri, and quick too! Thanks so much for visiting.
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Traci
May 1, 2014 at 8:20 pmThis looks delicious, and though something different, I use most of the ingredients/spices frequently! To contrast with the person who commented about not using smoked paprika in a while…I go through a canister of smoked paprika about once a month. SERIOUSLY. I’m on such a kick with it right now. Might as well keep it up! Love your website, I’m new here!
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Robyn
May 9, 2014 at 9:47 amLOL, that’s some serious paprika! I love the spice too and should it include it more often. Thanks so much for your visit, Traci. I’m so happy to have been able to feature you on Tuesday’s Tidbits – love your site!
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Linda
May 1, 2014 at 8:40 pmRobyn, I have never tried fava beans, go figure! I am now curious enough to give this a try. I need to expand my horizons. Love from WW.
Robyn
May 9, 2014 at 9:48 amLOL, I hadn’t had them either, Linda, and I’m so glad I had this dish. I’ll definitely be making it often – it’s flavours are so different. Thanks for visiting, Buddy. xoxo
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Debbie Harris
May 1, 2014 at 9:36 pmOooh this sounds great! I love beans, though I must say I do not believe I have ever had fava beans. This looks easy to make too.
Love your recipes!
Robyn
May 9, 2014 at 9:49 amSo glad you’re enjoying the recipes, Debbie. I think I’d like to be able to sneak a peek at your recipe box – I’m guessing you have some real gems! Thanks for your kind words.
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Bam's Kitchen
May 2, 2014 at 8:46 amI have never heard of this dish but it sounds wonderful. I think it would be a lovely vegan meal or even just a great party favor as a topping for naan bread and toppers. I am all about the 3o minute or less meals as life has been very busy lately. Great photos! Pinned! Take care, BAM
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Robyn
May 9, 2014 at 9:50 amI have a feeling you’d really like this, BAM. Flavours are somewhat unusual but absolutely delicious. Thanks for the thumbs up on the photos but I think I’m needing some training from you – I’m kinda stuck! Have a great weekend.
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Sandi
May 2, 2014 at 9:33 amWhat a unique recipe. I love ethnic foods and since this is naturally gluten free, I can’t wait to try it. Thanks for sharing!
Robyn
May 9, 2014 at 9:51 amThanks so much, Sandi. I hope you enjoy it. It’s become a favourite of mine. Thanks for visiting.
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Adelina Priddis
May 2, 2014 at 9:56 amI’m so glad you shared this on Foodie Friday. I’ve been hearing a lot about flava beans but I haven’t tried them yet. This is going to be my recipe to give them a go!
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Anita Rivera
May 3, 2014 at 5:51 amGood morning ROBYN! Thank you for coming to visit my post and for leaving such a thoughtful and emotional response. I truly want to extend that invitation to anyone who reads to consider the world around us, celebrate it and savor it,as one would savor a delicious dish. Thank you so much for being there for me in so many ways, and I send you virtual ((hugs)) right now. Many thanks! Anita
Robyn
May 9, 2014 at 10:02 amYour site brings joy to so many people, Anita, it’s my pleasure to visit and my honour to be your friend. Hugs. xoxo
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cathy
May 3, 2014 at 9:12 amHi Robyn!
I have not ever heard of this, but it looks mouthwatering delicious! Love, love beans in any form and this would be no exception! I’ll take a bowl with a side of naan..so I PINNED this yumminess! 🙂
Have a great weekend!
Robyn
May 9, 2014 at 9:56 amThanks so much, Cathy, and thank you for the pin! I’ve been having it with naan too but I think I might have to switch to lettuce cups, lol, I’m eating too much of it. Have a great weekend.
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Ginnie
May 3, 2014 at 9:55 amThis looks delicious. I’ve only had it in restaurants, but I’d love to try it at home. Thanks for sharing the recipe!
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Robyn
May 9, 2014 at 9:55 amThanks so much, Ginnie. I was thrilled with the results. Thanks for popping by.
Robyn recently posted…Kale Salad with Pear, Berries & Walnuts
Antionette Blake
May 3, 2014 at 10:24 pmoh my….I want this now!!! Thanks for sharing and linking up again with us at the #WWDParty. Have a great week ahead.
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SizzleandZoom
May 4, 2014 at 6:12 pmThis dish has a lot of my favorite tastes and I will give it a whirl. i love the sides, too.
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Miss Merry
May 5, 2014 at 7:02 amI have never heard of this dish, but it looks delicious! Following you from Masterpiece Monday
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Robyn
May 9, 2014 at 7:05 amIt is surprising in it’s flavour, Miss Merry, I found it to be so delicious and I made it again two days later! Thanks so much for visiting. It was a pleasure to visit your lovely blog!
Nicole
May 5, 2014 at 10:12 amI haven’t heard of this one either, but this looks tasty! I’ll definitely try it. 🙂
Btw, thanks for linking up with Let’s Get Real Party. 🙂
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Antionette Blake
May 6, 2014 at 8:50 pmYou have been selected as one of the Featured Bloggers in Week 15 of the #WWDParty – congratulations and I’ll see ya on Friday!
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Robyn
May 9, 2014 at 9:52 amThanks so much, Antionette. You guys are too good to me!
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Linda Warren
May 7, 2014 at 4:27 pmI’ve never had ful before but I am looking forward to trying it. It sounds unusual and delicious. Thanks for sharing on Cast Party Wednesday.
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Robyn
May 9, 2014 at 9:54 amThe flavours are definitely unusual and you’re right, they’re delicious. Super easy too, Linda. Thanks so much for visiting!
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Weekend Wind-Down Party #16 - Snippets of Inspiration
May 9, 2014 at 9:14 am[…] Full Medames […]
Danielle
May 9, 2014 at 9:16 amJust wanted you to know that you’re being featured tonight at the Weekend Wind-Down Link Party! Thanks for linking up with us!
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Robyn
May 9, 2014 at 9:36 amThanks so much, Danielle! You just made my Friday!
Kimberly
May 10, 2014 at 12:31 pmThis looks so yummy! Pinned. Thanks for being part of our party. Please come and show off on Monday at 7 pm. We would love it. http://loulougirls.blogspot.com/
Happy Saturday! Lou Lou Girls
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Mary
May 10, 2014 at 6:46 pmHi Robyn, This looks very delicious. I love, love, love any kind of beans and I always like to find new ways to make them. I’m featuring your recipe this week. Have a blessed Mother’s Day Mary
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Robyn
May 12, 2014 at 9:08 pmThanks so much for the feature, Mary. What a treat!
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Sarah
May 12, 2014 at 11:17 amThese look so good! Going on ‘to make’ list! Thanks for linking up at Tips and Tricks! Pinning
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Miz Helen
May 13, 2014 at 6:01 pmHi Robyn,
Your Ful Medames look fantastic with wonderful flavor. Thanks so much for sharing your awesome post with Full Plate Thursday and hope you have a great week!
Come Back Soon!
Miz Helen
Kathy
May 14, 2014 at 3:49 pmThis sounds quite delicious! I do appreciate you sharing with Home and Garden Thursday,
Kathy
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Robyn
May 15, 2014 at 7:54 amThanks so much, Kathy!
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Ragi Sekaly
December 6, 2015 at 3:48 pmI grew up eating ful medammes as I was born in Egypt and its definitely a staple. You can purchase ful medammes from a food cart, but they do make it differently than your recipe. First of all, there is no vegetable broth or tomato sauce. After the ful medammes is cooked, a hard boiled egg is crushed and mixed with it. The whole thing is then placed inside a pita and eaten like a sandwich. with the addition of tomatoes, cucumber and sometimes hummus.
Robyn
December 6, 2015 at 4:36 pmHi Ragi,
You’re so lucky to have grown up eating this delicious dish! Before I made this, I did a little research and in the end, wrote a recipe that was a combination of many I had read plus my own ideas. It may not be true to the original but I think it captures the essence of the flavors. I have seen an egg with this dish many times and suggested it as an option but I just wasn’t feeling it that day, lol.
I so appreciate your comment. Next time, I’ll add the egg and consider leaving out the broth 🙂 Thanks for visiting!
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June 6, 2017 at 9:47 am[…] Recipe Source: simplyfreshdinners.com […]