Foul (Qatari Fava Beans with Lemon, Cumin and Olive Oil)
Local name: فول
In short: Slow-cooked fava beans mashed with garlic, lemon and cumin, topped with tomato, onion and parsley and served with warm flatbread. It takes about 1 h 50 min in total and makes 4 servings.
- Prep
- 20 min
- Cook
- 1 h 30 min
- Resting
- 8 h
- Total
- 1 h 50 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 425 kcal
Foul is a humble pot of fava beans that turns up on Qatari breakfast tables beside olives, pickles and warm flatbread. The beans are cooked until creamy, lightly mashed with garlic, lemon and cumin, then topped with chopped tomato, onion, parsley and a generous pour of olive oil. A little fresh chili adds heat. It costs very little, fills you up for hours and reheats well, which makes it a good weekend breakfast.
Instructions
- Drain the soaked beans and rinse them well. Put them in a pot with the water, bring to a boil and skim off the foam.
- Reduce the heat, partly cover and simmer for 1 hour to 1 hour 30 minutes, adding hot water if the beans start to show, until they are completely soft and creamy inside. Stir in half of the salt for the last 15 minutes.
- Scoop out about 120 ml (1/2 cup) of the cooking liquid and drain the rest. Return the beans to the pot with the garlic, cumin, remaining salt and 3 tbsp olive oil.
- Mash roughly with a potato masher, adding splashes of the reserved liquid until the texture is thick but spoonable. Warm through for 3 minutes.
- Take the pot off the heat and stir in the lemon juice. Taste and adjust the salt and lemon.
- Spoon the beans into shallow bowls and make a small well in each. Top with the tomato, onion, parsley and chili, and drizzle with the remaining olive oil. Serve warm with flatbread and lemon wedges.
Tips
- No time to soak? Use 2 cans of cooked fava beans (about 400 g / 14 oz each), drain them, warm with 120 ml (1/2 cup) water for 10 minutes, then mash and season as in step 3.
- Add the lemon juice only after the beans are tender, because acid slows softening. Mash a little for a rustic texture or more for a smooth one.
Questions and answers
Can I use canned fava beans for foul?
Yes. Drain the beans, warm them with a little water for 10 minutes, then mash and season the same way. This takes under 20 minutes and tastes close to the slow-cooked version.
What do you serve with foul?
Warm flatbread is essential for scooping. Add olives, pickled vegetables, fresh mint and sliced raw onion if you like, and a little chili sauce on top for heat.
How long does cooked foul keep?
In a sealed container in the fridge it keeps for up to 4 days. It thickens as it stands, so loosen it with a splash of water when reheating, then add the fresh toppings and lemon.
How long does it take to make Foul (Qatari Fava Beans with Lemon, Cumin and Olive Oil)?
About 1 h 50 min in total: 20 min of preparation and 1 h 30 min of cooking.
How many calories are in Foul (Qatari Fava Beans with Lemon, Cumin and Olive Oil)?
About 425 kcal per serving, with 20 g of protein, 47 g of carbohydrates and 18 g of fat. These values are estimates.
Nutrition per serving
| Calories | 425 kcal |
|---|---|
| Protein | 20 g |
| Carbohydrates | 47 g |
| Fat | 18 g |
| Fiber | 18 g |
| Sugar | 6 g |
| Sodium | 600 mg |
Estimated values, calculated from the ingredients.
