Description
Learn how to make Foul Mudammas, a healthy vegan fava (aka faba) bean recipe packed with flavor. Gluten-free, high-protein, delicious, and easy to prepare!
Ingredients
Scale
Fava Beans:
- 1 pound dried, large brown, whole fava beans
- 7-8 cups water, divided
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1 chili pepper, finely diced
- 1 tablespoon ground cumin
- 1 teaspoon salt (optional)
- 1 large lemon, juiced
Toppings, as desired:
- 1 tablespoon extra virgin olive oil
- 1 chili pepper, sliced
- 2 small cucumbers, sliced
- 2 medium tomatoes, chopped
- 1 cup fresh coarsely chopped parsley
- ½ medium onion, diced
- 1 cup olives, drained
- 1 cup plant-based cultured yogurt, plain, unsweetened (i.e., almond, oat, soy)
- 4 pita breads, cut in half (to make 8 halves)
Instructions
- Place fava beans in a large pot and cover with water. Soak overnight (about 8 hours) and drain water. If desired, remove the outer hulls of the beans (see more information below).
- Add 7 cups water to beans in pot, cover, and bring to a boil over medium-high heat. Reduce heat to medium and cook until tender, about 1 hour. (If you remove the outer hulls of the beans, reduce the cooking time to about 40 minutes.) Stir occasionally. Replace any water lost to evaporation to avoid burning. Drain any excess liquid, cover, and set aside.
- In a large cast iron skillet or Dutch oven (2-3 quarts capacity), heat olive oil over medium heat. Add garlic, chili pepper, and cumin and toast for 2 minutes. Add fava beans, salt, and lemon juice. Using a potato masher, mash the beans to create a coarsely mashed texture, adding additional water (up to 1 cup, as needed) to create a smooth, thick texture. Heat while stirring for about 5 minutes, until thickened and bubbling.
- Serve fava beans as desired with toppings, such as drizzled olive oil, sliced chili pepper, cucumber slices, chopped tomatoes, chopped parsley, chopped onion, olives, cultured yogurt, and pita bread.
- Makes 8 servings.
Notes
Dried mature fava beans can have a thick outer peel or hull. Some people prefer removing the hull before cooking the beans. After soaking dried bean, the hull can be removed more easily. If you remove the hull, you will have a lighter colored finished product. See photos above. It’s not essential to remove the hull.
Substitute canned fava beans (2 15-ounce cans) for dried, cooked beans by skipping steps 1-2 and adding canned beans in step 3.
- Prep Time: 20 minutes
- Cook Time: 1 hour 10 minutes
- Category: Entrée, breakfast, dinner, comfort food
- Cuisine: Mediterranean, Middle Eastern cuisine
Nutrition
- Serving Size: 1/8 of recipe
- Calories: 152
- Sugar: 2 g
- Sodium: 6 g
- Fat: 5 g
- Saturated Fat: 0.5 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 9 g