Foul (Ful)
Main, Photos in directions
Ingredients
3 14oz Canned Cooked Fava Beans
1 15.5oz Chick Peas canned
5 cloves Garlic
1 Lemon juiced
2 tb. Tahini Paste
1 teaspoon Ground Cumin
1 teaspoon Salt
1/2 bunch Parsley
1 Tomato
Olive Oil for serving
Description
Foul is a Middle-Eastern vegan breakfast dish of cooked fava beans flavored with lemon juice, garlic and served with olive oil, chopped parsley & tomatoes.
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Directions
Add the fava beans with their liquid to a large pot. Drain and rinse the chickpeas, then add to the pot of fava beans. Warm on medium heat for 10 minutes.
Crush the garlic with a half teaspoon of salt. Juice the lemon.
Add the warmed fava bean and chickpea mixture to a serving bowl. Using the mortar you crushed the garlic with, mash the fava beans and chickpeas until about ½ to ¾ of the mixture is mashed. (based on your personal preference.)
Add the crushed garlic, lemon juice, cumin, tahini paste, and salt. Mix to combine.
Add ½ teaspoon of cayenne pepper or any hot pepper for a kick. (Optional)
Finely chop the parsley leaves and the tomato and set aside for serving.
Serve the foul with a sprinkle of chopped parsley and tomatoes, and drizzle with olive oil.
Nutrition
Calories: 316kcal | Carbohydrates: 35.2g | Protein: 22.1g | Fat: 6.8g | Saturated Fat: 1g | Sodium: 167.6mg | Potassium: 770.2mg | Fiber: 17.8g | Sugar: 2.9g | Vitamin A: 5IU | Vitamin C: 5.4mg | Calcium: 16mg | Iron: 0.9mg