Ful Medames (Spiced Stewed Fava Beans)
The Quirky Foodster Team
Ingredients
- Cooked fava beans, undrained (or 300 g / 1.5 cups dried fava beans, soaked overnight) — 2 cans (400 g / 14 oz each)
- Vegetable oil, plus extra to serve — 3 tbsp (45 ml)
- Garlic cloves, crushed — 3
- Ground cumin — 1 tsp (5 ml)
- Salt, or to taste — 1/2 tsp (2.5 ml)
- Black pepper — 1/4 tsp (1.25 ml)
- Fresh lemon juice — 2 tbsp (30 ml)
- Tomato, finely diced — 1
- Small onion, finely diced — 1
- Chopped fresh parsley or coriander — 2 tbsp (8 g)
- Green chili, finely chopped (optional) — 1
Method
- If using dried beans, drain the soaked beans and simmer in fresh water for 1.5-2 hours until completely soft, topping up water as needed.
- Add the canned or cooked beans (with a little of their liquid) to a saucepan and warm gently over medium heat.
- Stir in the garlic, cumin, salt and pepper and simmer for 8-10 minutes, mashing about half the beans against the side of the pan for a thick, chunky texture.
- Remove from the heat and stir in the lemon juice and 2 tablespoons of oil.
- Spoon into a serving bowl, top with the diced tomato, onion, herbs and chili, and finish with a final drizzle of oil.
- Serve warm with Kisra or Gurassa for scooping.
Introduction: Ful medames is the dish most South Sudanese families reach for first thing in the morning.
Cultural Background: Ful medames is the dish most South Sudanese families reach for first thing in the morning. Slow-simmered fava beans are mashed at the table with a fork, dressed with oil, lemon and spice, and scooped up with bread. The dish reflects the deep culinary ties between South Sudan and its northern neighbours along the Nile, and it remains one of the most widely eaten breakfasts in Juba households, tea stalls and workplace canteens alike.
Tips: Mash the beans only partway – a few whole beans left in the mix give the dish a better bite. A splash of the bean cooking liquid keeps the ful loose enough to scoop with bread.
Variations: Stir in mashed hard-boiled egg for a heartier plate. Swap lemon for tamarind paste for a deeper sour note common in southern households. Already vegan as written.
Storage: Refrigerate in an airtight container for up to 3 days.
Reheating: Reheat gently in a covered saucepan over low heat with a splash of water, stirring often, until warmed through.
Nutrition: Approx. 260 kcal, 11 g protein, 10 g fat, 30 g carbohydrate, 9 g fibre per serving.
FAQs:
Q: Can I use dried beans instead of canned?
A: Yes – soak them overnight and simmer until very soft; this is the traditional method and gives a creamier result.
Q: Is ful medames naturally vegan?
A: Yes, as written it is fully plant-based.
- Cooked fava beans, undrained (or 300 g / 1.5 cups dried fava beans, soaked overnight) — 2 cans (400 g / 14 oz each)
- Vegetable oil, plus extra to serve — 3 tbsp (45 ml)
- Garlic cloves, crushed — 3
- Ground cumin — 1 tsp (5 ml)
- Salt, or to taste — 1/2 tsp (2.5 ml)
- Black pepper — 1/4 tsp (1.25 ml)
- Fresh lemon juice — 2 tbsp (30 ml)
- Tomato, finely diced — 1
- Small onion, finely diced — 1
- Chopped fresh parsley or coriander — 2 tbsp (8 g)
- Green chili, finely chopped (optional) — 1
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