Yemeni-style Ful (Fava Bean Stew)
For the Spicy Cilantro-Garlic Sauce
Ingredients
- 4 garlic cloves, smashed
- 1 green chili pepper, cut into slices
- ½ teaspoon extra virgin olive oil
- ¼ cup fresh cilantro leaves, chopped
- Salt
Method
- In a mortar and pestle, add the garlic and salt and smash to release the essential oils. Add the sliced whole green chili pepper, cilantro, and olive oil, and crush and grind the ingredients until they form a paste. The olive oil will help break down the cilantro leaves more easily. If you prefer a more mild flavor, deseed your chili pepper.
- Heat a medium stainless-steel pan over medium-high heat; add the ghee, onions, minced garlic, diced bell pepper, and a good pinch of salt. Sauté until the onions soften and become translucent, about 4 minutes. Add the tomatoes and cook until they release their moisture and are soft, about 2 minutes. Add the tomato paste and cook, stirring for about 3 minutes. Add the tomato sauce, coriander, and ground cumin and stir together until all ingredients are incorporated. Lower the heat to medium-low, and cook until the mixture is almost paste-like. Add the cans of cooked fava beans along with 1 cup of water; cover and simmer, stirring occasionally for about 20 minutes. Turn off the heat and purée the beans using an immersion blender. Once you reach your desired consistency, add salt to taste.
- Transfer the ful to a serving dish; I am using my Yemeni magla. Finally, stir in the spicy cilantro-garlic sauce. Sprinkle with salt and garnish with chopped chives. Grab yourself some pita bread to dip into the ful and indulge. Bon Appétit!
- Tip: Do not skip the mortar and pestle! It will elevate the flavors by releasing essential oils from the garlic and chili.
For the Stew
Ingredients
- 1½ tablespoons ghee
- 1 large yellow onion, diced
- 1 green bell pepper, diced
- 1 tomato, diced
- 3 tablespoons tomato paste
- 1 cup tomato sauce
- Salt to taste
- 1½ teaspoon ground cumin
- 1 tablespoon coriander powder
Method
Ingredients
- 2 (16-ounce) cans of California Garden plain fava beans
- 1 cup water
Method
Ingredients
- 1-2 tablespoons chopped chives, for garnish (optional)
- Pita bread, for serving
Method
Ful is originally an Egyptian staple breakfast dish, but it has become widely popular all across the Middle East. I like to think of Ful as a stew of cooked fava beans sautéed in a flavorful base that’s found in almost every delicious Middle eastern recipe: kushn. Kushn is made with three essential ingredients: onions, garlic and tomatoes, although most Yemeni people add chili and/or bell peppers…I definitely do. Many Yemenis serve their Ful in a magla, a traditional and highly durable handmade Yemeni clay pot that lasts a lifetime.