Egyptian Foul Moudammas

(Mashed Fava bean)

As I was born and raised in Kuwait, I have enjoyed a variety of Middle Eastern food as there is a significant population of Egyptian, Lebanese, Syrians, Palestinians, Jordanian and Iraqi that reside in Kuwait and you can find several authentic restaurants that serve their traditional meals. You will find that they all have their own version of the same dish.

On the weekends my family and I would go to a local Egyptian restaurant for brunch. Our order always consisted of foul moudamas which a traditional Egyptian breakfast dish made from fava beans that is mashed and cooked with olive oil, lemon juice, spices, herbs and garlic. This is also a very popular dish that people eat during Ramadan (fasting period for Muslims).

This dish is not only delicious but healthy. It is a source of vegetarian protein and loaded with vitamins, minerals and fibre. The soluble fibre contained in fava beans can aid in lowering cholesterol levels and makes it a good addition to a Mediterranean diet.  It’s also rich in potassium and magnesium which help in relaxing blood vessels and thus play a role in managing blood pressure.

Fava beans are also rich in levo-dihydroxyl phenulalanine (L-dopa) which is a precursor of dopamine known to improve motor function and many research studies are looking into the role of fava beans in reducing the risk of degenerative diseases like Parkinson’s disease.  

Here is my version of Foul Moudamas but feel free to add your own twist to it.

Recipe

• 540 ml canned fava beans ( keep the liquid)

• 1/2 onion, minced

• 1 small green pepper ( Anaheim)

• 1 /2 small tomato, diced

• 3 cloves garlic

• 1 tsp cumin powder

• 1/2 tsp chili flakes

• 1/2 tsp black pepper

• 2 T tahini

• 2 T olive oil (divided)

• Juice of 1 lemon

• Green onion for garnish

METHOD

1. In a deep skillet, heat 1 T olive oil on medium heat. Add in the onion, green pepper, chilli flakes and sauté for 2 minutes.

2. Add cumin, black pepper, beans and liquid. Using a potato masher, mash the beans while cooking. Cook for about 4-5 minutes.

3. Turn the heat down and add in 1 T tahini and squeeze in the lemon juice. Mix well to combine and let it cook for another 1-2 minutes on low heat.

4. Serve the foul in the skillet or transfer into a bowl. Garnish with diced tomato and green onion. Finish off by drizzling 1 T tablespoon olive oil and tahini. Serve with Arabic bread or eat with a spoon if you are watching your carbohydrate intake.