Having lentils on hand is important in my household. My husband and I eat a mostly plant-based diet, so we need the good protein and carbs. They are great for tossing into a salad for a hearty and textured meal, kushary is a staple comfort […]
This mango black bean salad is a delicious and refreshing side to add to any Southwest or Mexican themed meal. The sweet and juicy mangoes paired with the lime and cilantro add a burst of flavor to the black beans and corn. I also add peppers, red […]
Ful mudammas (pronounced f-ool, rhyming with pool or tool, but why would I spell it like that, or foul?!) is a vegetarian dish that is a staple food item in Egypt. It is the national dish of Egypt. You cannot go to Egypt without trying ful at least several times. It is eaten for breakfast, lunch, or dinner, but most often as breakfast. Ful is the name of the broad bean used in Arabic and Mudammas in Arabic literally means “buried in the pot” as this dish is meant to simmer away for hours, allowing the vegetables and spices to build a deep medley of flavor. The flavorful stew of fava beans with spices, lemon, garlic, and olive oil thickens up into a delicious mixture that may be wrapped up into a pita sandwich, scooped up with little pieces of pita bread or chips, or even eaten straight out of the bowl with a spoon. This hearty dish consists of cooked fava beans and chickpeas, olive oil, lemon juice, tahini, garlic, spices, and a variety of fresh chopped toppings such as tomato, green onions, and parsley.Unlike most recipes for ful you will find, this does not originate from a can. In fact, many people are a little intimidated as to how to get the dried hard little beans to that infamous “mudammas” phase quoted so perfectly on the can. If you set aside one nice afternoon to do this, you can prepare enough ful and freeze it for later to last you a couple of months! You also get to control exactly what spices, flavors, and herbs are going in, and it’s preservative free 🙂 Two cheers for clean eating!
You can find the dried brown fava beans at any Arabic market, and most international markets. Make sure it is the small, brown bean, with a black mark on top. Do not get peeled, green, or the large fava beans because those are used in different dishes. I actually find my fava beans from the bulk bins at Whole Foods; they are organic and from a local farm. I cook about a pound at a time, which makes about 4-5 family sized (serving 4) portions or 10 single portions. So I estimate at least the equivalent of about 10 cans of ful. You want to wash and sort the beans. Because I love adding chick peas to my ful, I usually pressure cook a cup of chickpeas first, before the fava, for about 60 minutes. I set these aside while the ful is cooking. The kids LOVE eating the cooked chickpeas, plain with nothing added! What a perfectly healthy and fun snack for the kids! Simply cook the fava beans in a pressure cooker with water, onions, and garlic (no salt, it inhibits the cooking) for 45-60 minutes. There is no need to soak the beans overnight when you use a pressure cooker. Once the beans have cooked soft, I uncover the pressure top and continue to simmer the stew for another hour or so, this time with the addition of spices, olive, oil, lemon, onions, more garlic, and salt. We are getting those beans mudammas, or buried in flavor!
Once the beans are nicely tender and deliciously infused with the garlic, onion, cumin, and lemon, you can prepare it for being served. First, I take the extra batches and portion them into glass storage containers to freeze for later. When I am ready to serve it, I give it a light mashing (some people completely puree it), add olive oil, fresh squeezed lemon juice, a drizzle of tahini, some cooked chick peas, chopped tomatoes, parsley, and scallions. The dish is served warm with pita bread. Ful mudammas in our family is often served for breakfast along side some small plates of hard boiled eggs, falafel, cheeses, olives, pastrami, pickled turnips, and refreshing slices of cucumber.
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Fava beans are an excellent source of protein and fiber, and this healthy recipe is quite filling and has minimal fat. It is an excellent and favorite meal for suhoor, which is a meal Muslims eat in early dawn before the daytime fast begins. Once you taste a batch of freshly stewed homemade ful, you will never go back to cans! Once you go scratch, you’ll never go back 😉
- 1 lb of dried brown fava beans
- 10 cups of water
- 1 yellow onion, cut in half
- 4 cloves of garlic, sliced in half
- 1/2 c lemon juice
- 2 tsp salt
- 1 1/2 tsp cumin
- 2 tbsp minced garlic
- 1 yellow onion, diced
- 1/4 tsp black pepper
- 3 tbsp olive oil
- (optional) 1/4 cup cooked chickpeas, reserve some for garnish
- (optional) 1/4 cup tahini paste OR 1/2 cup tomato sauce
- 1/4 c fresh squeezed lemon juice (no lemon juice if cooking in tomato sauce)
- 1 tsp minced garlic
- 1 tomato, diced
- 1 green onion or scallion, diced
- 1/2 cup chopped flat leaf parsley, reserve some for garnish
- 2 tbsp extra virgin olive oil
- Wash and sort the fava beans.
- Place beans into a pressure cooker, add the onion and garlic, and cover with 10-12 cups of water. Cook on high pressure for at least 60 minutes. Do not add salt, as it inhibits cooking.
- Once the beans are cooked soft, you can remove the lid and add the spices and additional diced garlic and onions, lemon juice, and olive oil. Simmer for another 30-60 minutes, until the beans are very tender and flavorful.
- Portion the cooked beans into storage containers or ziplocs and freeze; be sure to store it with some of the cooking liquid. If you will add cooked chickpeas, you can place them in the container and freeze them with the fava beans. When you are ready to serve the beans you simply can pour them into a pot to reheat it and add the final toppings.
- Simmer 1 cup of stewed fava beans with the tahini OR tomato sauce, and 1/4 cup of cooked chick peas, over medium-high heat. If there is not enough liquid with the beans, add 1/4 c water to prevent drying out the beans. Remove from heat after 5 minutes, or after most liquid is absorbed.
- If you like you beans softened, as Egyptians do, this is the time to mash them gently with a fork or masher. Some people even puree it smooth, but we definitely like some texture and chunky beans. After mashing the beans, add the lemon juice (omit if you are cooking in tomato sauce), chopped tomato, onions, garlic, and parsley. Add 1 tbsp of the olive oil. Toss lightly.
- Garnish with the remaining chickpeas and parsley on top, and drizzle remaining olive oil. Serve with warm pita bread.
- If you will serve the fava beans simmered in tomato sauce, you will omit the lemon juice because the tomato sauce provides enough acidity. You can add a dash of lemon or vinegar if you prefer.
- The flavor with the tahini or the tomato sauce make for two very different dishes. Try them both!
Cooking with lentils adds so much versatility to your diet and menu. There are many benefits to using lentils in your repertoire, mainly being that they are a nutrient rich legume full of protein and low in calories. Since I started cutting back on the […]