Foul
Experience the comforting flavors of the Middle East with this classic Foul recipe, a traditional fava bean dish that's both hearty and protein-packed. Made with tender fava beans simmered to perfection, this simple yet flavorful dish is infused with aromatic garlic, zesty lemon juice, and warm cumin. The optional garnishes of paprika, fresh parsley, diced tomatoes, and onions add layers of vibrant color and texture. Perfect as a quick breakfast, lunch, or a satisfying appetizer, Foul is best enjoyed warm with soft pita or flatbread. Ready in just 25 minutes, this wholesome and rustic dish is sure to become a staple in your kitchen. Keywords: Middle Eastern recipe, fava bean recipe, healthy comfort food, easy appetizer, vegetarian dish.
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Recipe Information
Ingredients
- 2 cups canned fava beans
- 3 small garlic cloves
- 1 medium lemon
- 3 tablespoons olive oil
- 1.5 teaspoons ground cumin
- 1 teaspoon salt
- 0.5 teaspoons paprika (optional, for garnish)
- 2 tablespoons fresh parsley (optional, chopped for garnish)
- 1 small tomato (optional, diced)
- 0.5 medium onion (optional, finely chopped)
Instructions
Rinse and drain the fava beans under cold water and set aside.
Peel and finely mince the garlic cloves.
In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Add the rinsed fava beans to the saucepan, along with 1/4 cup of water. Bring the mixture to a gentle simmer over low heat.
Using the back of a wooden spoon or a potato masher, mash some of the fava beans while leaving the rest whole for texture.
Stir in the ground cumin and salt, ensuring the spices are evenly distributed. Let the beans simmer for 8-10 minutes, stirring occasionally, until the mixture is heated through and slightly thickened. If it gets too thick, you can add a splash of water.
While the beans are cooking, cut the lemon in half and squeeze the juice into a small bowl, discarding the seeds.
Once the fava beans are ready, remove them from the heat and stir in the freshly squeezed lemon juice and 2 tablespoons of olive oil.
For garnish, sprinkle paprika and chopped parsley on top. If desired, add diced tomato and chopped onion for added flavor and texture.
Serve warm with pita bread or flatbread, and enjoy!
Nutrition Facts
Calories |
865 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.1 g | 58% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3651 mg | 159% | |
| Total Carbohydrate | 92.5 g | 34% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 10.2 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 234 mg | 18% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1619 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
