Ful (Ethiopian Spiced Fava Bean Breakfast)
Local name: ፉል
In short: Mashed fava beans simmered with onion, tomato, jalapeño and berbere, a cheap, filling Ethiopian breakfast scooped up with bread or injera. It takes about 30 min in total and makes 4 servings.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 270 kcal
Ful is a warm, spiced fava bean breakfast sold in cafés across Ethiopia, often scooped up with bread. The beans are mashed into a thick purée with onion, tomato, jalapeño and berbere, then topped with fresh chopped tomato, onion, jalapeño and a drizzle of olive oil. It is filling, cheap and ready in 20 minutes when you start with canned beans. Serve it with crusty bread or injera.
Instructions
- Heat the oil in a saucepan over medium heat. Cook the onion for 5 minutes until soft, then add the garlic for 30 seconds.
- Add the tomato, jalapeño, berbere and cumin and cook for 4 minutes until the tomato breaks down.
- Add the fava beans and water. Simmer for 8 to 10 minutes, mashing roughly with a potato masher, until thick and creamy with some whole beans left.
- Stir in the lemon juice and season with salt.
- Spoon into shallow bowls, scatter over the chopped tomato, onion and jalapeño, and drizzle with the olive oil. Serve warm with bread or injera.
Tips
- Dried fava beans work too. Soak 250 g (1 1/4 cups) overnight, then simmer in fresh water for 1 1/2 to 2 hours until very soft before starting at step 3.
- The raw onion, tomato and jalapeño on top add a fresh contrast. For more heat, add extra jalapeño or a pinch more berbere.
Questions and answers
How is Ethiopian ful different from Egyptian ful medames?
Ful medames is usually flavored with cumin, garlic, lemon and olive oil. The Ethiopian version adds berbere, jalapeño and tomato, and is finished with fresh chopped vegetables on top.
What do you eat ful with?
Bread is the standard partner: crusty rolls, flatbread, dabo or injera. A cup of tea or coffee goes with it.
Can I make ful ahead of time?
Yes. It keeps for 4 days in the fridge and thickens as it sits. Loosen it with a splash of water when you reheat it.
How long does it take to make Ful (Ethiopian Spiced Fava Bean Breakfast)?
About 30 min in total: 10 min of preparation and 20 min of cooking.
How many calories are in Ful (Ethiopian Spiced Fava Bean Breakfast)?
About 270 kcal per serving, with 10 g of protein, 27 g of carbohydrates and 14 g of fat. These values are estimates.
Nutrition per serving
| Calories | 270 kcal |
|---|---|
| Protein | 10 g |
| Carbohydrates | 27 g |
| Fat | 14 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 600 mg |
Estimated values, calculated from the ingredients.
