Ful With Tahini (Mediterranean Quick-Stewed Fava Beans)

Ful with tahini
Stephanie Lang, MS, RDN, CDN
Total Time: 15 min
Prep Time: 10 min
Cook Time: 5 min
Servings: 2 (1 cup each)

Nutrition Highlights (per serving)

264 calories
7g fat
38g carbs
15g protein
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Nutrition Facts
Servings: 2 (1 cup each)
Amount per serving  
Calories 264
% Daily Value*
Total Fat 7g 9%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 416mg 18%
Total Carbohydrate 38g 14%
Dietary Fiber 10g 36%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 15g  
Vitamin D 0mcg 0%
Calcium 121mg 9%
Iron 4mg 22%
Potassium 544mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ful mudammas is an Egyptian-style dish consisting of simmered fava beans with oil, spices, and vegetables that is often served for breakfast. Ful, also sometimes spelled "foule," has many variations across different Arab, Middle Eastern, and African cultures.

This recipe uses canned fava beans and stews them with garlic, cumin, tahini, and lemon juice. Fava beans are low in calories and a good source of plant-based protein, and they are rich in folate, manganese, iron, and dietary fiber.

Ingredients

  • 2 cloves garlic
  • 1 15-ounce can fava beans, undrained
  • 1/2 tsp ground cumin
  • 1 1/2 tbsp tahini
  • 3 tbsp lemon juice (juice from about 1 small lemon)
  • Salt and pepper, to taste
  • Smoked paprika, for garnish

Preparation

  1. Finely mince the garlic cloves and let rest for 10 minutes.

  2. Place the garlic cloves into a medium saucepan over medium-high heat with the fava beans and their liquid, cumin, and tahini.

  3. Stir frequently for 5 minutes or until warmed through.

  4. Mash half of the beans with a potato masher or a few pulses on an immersion blender. You want some whole beans, some semi-mashed, and some well mashed.

  5. Add the lemon juice and salt and pepper to taste. Sprinkle smoked paprika on top just before serving.

Variations and Substitutions

For a cheesy variation, crumble some feta cheese over the top of the warm ful. It adds a ton of creamy and salty flavor with moderate amounts of protein and fat.

If you don't have tahini, you can try almond or peanut butter. The flavor will be less traditional, but equally complex and delicious.

Cooking and Serving Tips

  • To find canned or dried fava beans, seek out a Middle Eastern grocery store in your neighborhood.
  • Fresh fava beans are also available during the spring and summer months from many farmers markets. They come in a green pod, but you also have to peel the outer skin from each bean as well.
  • This recipe makes great lunch when served with warm pita bread and a side of cucumber and tomato salad.
  • Or you can go all out and host a Mediterranean brunch or afternoon weekend lunch for your family and friends and serve this ful (which can be easily doubled or tripled) along with other spreads like hummus, labneh, baba ganoush, and tabouleh. Boil some eggs and have lots of warm whole wheat pita bread for dipping. Finish the meal with fresh mint leaf tea and some sweet stuffed dates.

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1 Source
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  1. Mayer Labba I-C, Frøkiær H, Sandberg A-S. Nutritional and antinutritional composition of fava bean (Vicia faba L., Var. minor) cultivars. Food Research International. 2021;140:110038. doi:10.1016/j.foodres.2020.110038