Ful (ful mudammas or foul) is a classic vegan traditional breakfast fava bean stew that is served in many North African countries including Egypt, where this dish originated. There are many variations of ful (some use tahini instead of tomatoes) but this recipe is Somalian-inspired because it uses an aromatic blend of spices called xawaash (prounounced ha-waash) that elevates the flavour profile and adds depth to the ful. In Egyptian cuisine, it is usually eaten with a soft, wheat-based bread called baladi bread, that is perfect for dipping in this delicious, warm comforting fava bean stew. This is healthy comfort food at its best!

What’s Healthy About This Recipe

This recipe calls for pink Himalayan which is less processed in comparison to table salt and is also known for its incredible health benefits. Pink Himalayan salt contains over 80 minerals and elements including magnesium, calcium and potassium and it also helps balance electrolytes which are important to keep the body hydrated. These are just some of the incredible health benefits associated with Pink Himalayan salt.

Extra virgin olive oil EVOO- the health benefits of EVOO are incredible! It’s known to lower bad cholesterol and raise good cholesterol, it is rich in polyphenols, which are antioxidants that target inflammation. It also contains vitamin E and vitamin K which plays an important role in heart and bone health.

This recipe also uses only fresh vegetables and spices, nothing artificial. It doesn’t get healthier than that!

NOTE: I am not a doctor and I am not offering diet or health advice. This section of my blog is for information purposes only and explains how I substitute ingredients and/or methods to make my recipes healthier than other recipes or restaurant-offerings out there. If you’re looking for medical/dietary advice, please speak to a doctor or dietitian.

Vegan Ful (fava bean stew)

Onions: I use red onions in nearly all my cooking because I like the subtle flavour but feel free to use white or yellow instead if you prefer.

Garlic: use fresh garlic only as it provides great flavour to this dish (as with any dish!)

Tomatoes: roma tomatoes impart the best tangy, fresh tomato taste but you can also use tomatoes on the vine or beefsteak.

Coriander, cumin, cardamom, cinnamon and black pepper: use ground or grind your own. I would not recommend using whole spices, pre-packaged xawaash (if you find it at your local grocery store), or substituting them out because these spices are the base for the xawaash spice blend. For the cinnamon, I recommend using Ceylon cinnamon because it has a bit more of a sweeter and more subtle flavour than regular cinnamon.

Salt: I use pink Himalayan salt, but you can substitute for table salt.

Fava beans: I always recommend using fresh beans over canned ones and the same is true for this ful recipe however, if you use fresh fava beans, there are a few things to keep in mind: first, you have to soak them in water for overnight or longer if possible. Second, you have to cook them for at least 2.5 hours in order for them to soften and become mashable. If you prefer to save time, use canned fava beans instead in which case, you do not need to soak them overnight or cook them in advance.

When I made this recipe for the first time with dry fava beans, I cooked them for only 2 hours and found that the beans were not soft enough to my liking so I ended up pulverizing the ful once fully cooked. Pulverizing the ful didn’t change the taste and made the texture quite pleasant- like a really thick stew.

Tomato sauce: use a neutral tasting tomato sauce, one that has no added flavour. I use crushed tomatoes or even canned diced tomatoes.

Fresh cilantro: this adds a burst of freshness to the ful. I would not recommend skipping this fresh herb, but if you’re not a fan of cilantro, you can substitute for fresh parsley instead.

Check Out the Recipe Video

Step by Step Instructions

In a large pot, add fava beans and cover with water. Bring to a boil over medium-high heat for at least 2.5 hours or until fava beans are mashable with a fork. Drain and cool the beans.

In a large skillet over medium heat, add olive oil and onions. Cook onions until they start to brown and are translucent, about 5 minutes. Stir occasionally.

In a large skillet over medium heat, add olive oil and onions. Cook onions until they start to brown and are translucent, about 5 minutes. Stir occasionally.

Add garlic and cook for another 3 minutes. Add tomatoes and cook for about 8 minutes until the tomatoes begin to mash and break down.

In a small pot over low-medium heat, add coriander, cumin, cardamom, cinnamon and black pepper (this is the xawaash). Stir the spices constantly and toast them for 1 to 2 minutes, or until the spices release a stronger fragrance.

Add the xawaash and salt to the onion, garlic and tomatoes. Stir a few times and add the fava beans.

Mash the beans with a large fork in the skillet (be sure to not scrape the fork’s prongs against the pot). Stir in the tomato sauce, add the fresh cilantro and reduce the low-medium heat.

Cover the pan with a lid and cook for another 15 minutes. Remove from stove and serve immediately while hot with bread or rice.

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