Fuul: Traditional Egyptian Fava Bean Stew
Ingredients
- 1 lb dried fava beans
- 2 tablespoon baking soda
- 1 ¼ cups red lentils rinsed and drained
Optional: Fresh herbs (such as parsley or cilantro), crumbled feta cheese, chopped olives, or roasted bell peppers for garnish
- Flavor options for 1 cup of cooked Fuul:
Traditional Egyptian Fuul:
- 1 tablespoon lemon juice
- 1 tablespoon ground cumin
- ½ tablespoon ground coriander
- 2 tablespoon olive oil
Optional: Chopped tomatoes and onions
Tomato Fuul:
- 1 tablespoon tomato paste
- 1 tablespoon harissa paste or ½ teaspoon chili powder optional
- 1 tablespoon olive oil
Tahini Fuul:
- 1 tablespoon tahini paste
- 1-2 tablespoon lemon juice
- 1 garlic clove minced
- Optional: Chopped flat-leaf parsley
Curry Fuul:
- 1.5 tablespoon curry powder
- 1 garlic clove minced
- ½ onion chopped
Butter Fuul:
- 1-2 tablespoon butter preferably Egyptian 'zebda balady', if available
Instructions
- Begin by combining dried fava beans and baking soda in a large bowl. Fill with plenty of water to cover the beans, and let them soak overnight at room temperature.
- The next day, drain the soaked fava beans and rinse them well. In a large pot, combine the fava beans with the red lentils, and add enough water to cover them by about 2-3 inches. Bring the mixture to a boil.
- Once boiling, reduce the heat to low and let the beans and lentils cook, partially covered, for approximately 1.5-2 hours. Stir occasionally to ensure even cooking. The lentils should break down, and the fava beans should be tender.
- If not using immediately, transfer the cooked Fuul to an airtight container, allowing it to cool for 10 minutes before adding a layer of lemon juice to prevent oxidation. Once completely cooled, seal the container and store in the refrigerator for up to a week.
- When ready to serve, gently heat the desired amount of Fuul in a saucepan over low heat. Add your choice of flavorings from the options provided and 2-3 tablespoons of water to create a scoopable consistency. Adjust salt and pepper to taste.
- Serve your Fuul in bowls with warm pita bread for dipping. Optionally, garnish with fresh herbs, crumbled feta cheese, chopped olives, or roasted bell peppers to enhance the flavors and presentation. Enjoy this comforting Egyptian dish with family and friends!
Nutrition
Calories: 299kcalCarbohydrates: 39gProtein: 16gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.1gCholesterol: 4mgSodium: 978mgPotassium: 621mgFiber: 16gSugar: 3gVitamin A: 135IUVitamin C: 4mgCalcium: 70mgIron: 5mg
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