Breakfast
Ful Bidames
The Quirky Foodster Team
Ingredients
- 400 g (14 oz) Dried fava beans (soaked overnight)
- 1 litre (4 cups) Water
- 3 Garlic cloves, crushed
- 60 ml (1/4 cup) Olive oil
- 30 ml (2 tbsp) Fresh lemon juice
- 1 tsp Berbere spice blend
- 1 medium Plum tomato, diced
- 1 small Red onion, finely diced
- 1 Green chili, sliced
- 1 tsp Salt
Method
- Drain the soaked fava beans and place in a large saucepan with the water.
- Bring to a boil, then reduce heat and simmer gently for 60–75 minutes until the beans collapse into a thick mass, topping up with water as needed.
- Stir in the garlic and salt for the final 10 minutes of cooking.
- Lightly mash the beans with the back of a spoon, leaving some texture.
- Spoon into a serving bowl and swirl in the olive oil and lemon juice.
- Scatter over the berbere, diced tomato, onion and chili just before serving with kicha or bread.
Introduction: A staple morning dish across Eritrea, brought to the highlands via trade routes linking the Red Sea coast to Sudan and Egypt.
Cultural Background: A staple morning dish across Eritrea, brought to the highlands via trade routes linking the Red Sea coast to Sudan and Egypt. Slow-simmered fava beans are mashed at the table and dressed with oil, chilies and fresh vegetables, often shared from one communal dish with family before the day’s work begins.
Storage: Refrigerate mashed beans in an airtight container for up to 3 days.
Reheating: Reheat gently in a saucepan over low heat with a splash of water, stirring often.
Tips: Canned fava beans cut the cooking time to 15 minutes — simmer just until warmed through and mash. A splash of the bean cooking liquid loosens the mash if it becomes too thick.
Variations: Add a soft-fried egg on top for a heartier, non-vegan version. Stir in crumbled feta-style cheese for a coastal Massawa-style variation. Authentically vegan as written; a fried-egg topping is a common non-vegan variant.
Nutrition: Calories: 310 kcal · Protein: 16 g · Carbs: 38 g · Fat: 11 g · Fiber: 11 g
FAQs:
Q: Can I use tinned fava beans?
A: Yes — drain, rinse, and simmer for 10–15 minutes with the garlic and salt before mashing.
Q: Is ful bidamis the same as Ethiopian ful?
A: They’re closely related dishes from a shared regional tradition; this Eritrean version is typically dressed at the table with olive oil, lemon and fresh vegetables rather than pre-mixed.
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