Ful With Tahini Recipe: Mediterranean Quick-Stewed Fava Beans

Ful with tahini
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 264
Fat 7g
Carbs 38g
Protein 15g
View All
Total Time 15 min
Prep 10 min, Cook 5 min
Servings 2 (1 cup each)

Ful Mudammas is a typical 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. This recipe makes great lunch when served with warm pita bread and a side of cucumber and tomato salad.

Ingredients

  • 2 cloves garlic (medium)
  • 1, 15-ounce can fava beans (do not drain)
  • 1/2 teaspoon cumin (ground)
  • 1.5 tablespoons tahini
  • 3 tablespoons lemon juice (juice from about 1 small lemon)
  • salt and pepper to taste
  • smoked paprika, for serving

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.

    Ingredient 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.

    Cooking and Serving Tips

    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, labne, 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.

    To find canned or dried fava beans, seek out a Middle Eastern grocery store in your neighborhood. You'll have a blast browsing the aisles filled with specialty ingredients like bulk nuts, seeds, and fruits, spices, cheese, beans, sauces, breads, and spreads. Fresh fava beans are also available during the spring and summer months from the farmers' market.

    They come in a green pod, but you also have to peel the outer skin from each individual bean as well. Add fresh fava beans to dishes like pasta, chicken or fish, or mash them and spread onto a piece of toast.

    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.

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