Discover how to make traditional Foul (Fava Beans) with this easy recipe. Learn how to cook fava beans to perfection and season them with olive oil, lemon, and a blend of spices for a delicious and healthy dish. Ideal for a nutritious breakfast or as a side dish, this recipe highlights the rich flavors and simplicity of classic Middle Eastern cuisine.

Ingredients:

- 2 cups dried fava beans

- 4 cups water

- 1/4 cup olive oil

- 2 cloves garlic, minced

- 1 teaspoon ground cumin

- 1/2 teaspoon ground coriander

- 1/2 teaspoon paprika

- 1/2 teaspoon ground black pepper

- 1/4 teaspoon salt (or to taste)

- Juice of 1 lemon

- Fresh parsley, chopped (for garnish)

- Optional: diced tomatoes, chopped onions, or pickles for serving

Instructions:

Prepare the Beans:

  - Rinse the dried fava beans under cold water.

  - Soak the beans overnight in a large bowl of water. This will help soften them.

Cook the Beans:

  - Drain the soaked beans and transfer them to a large pot.

  - Add 4 cups of fresh water to the pot and bring to a boil over medium-high heat.

  - Reduce the heat to low, cover, and simmer for about 1-1.5 hours, or until the beans are tender. Stir occasionally and add more water if needed to keep the beans submerged.

Season the Beans:

  - Once the beans are cooked, drain them and return them to the pot.

  - Heat olive oil in a separate pan over medium heat.

  - Add minced garlic and cook until fragrant, about 1 minute.

  - Stir in the cumin, coriander, paprika, black pepper, and salt. Cook for another minute, then pour the seasoned oil over the cooked fava beans.

Finish and Serve:

  - Add the lemon juice to the beans and mix well.

  - Garnish with chopped parsley.

  - Serve warm or at room temperature with your choice of optional toppings like diced tomatoes, chopped onions, or pickles.

Enjoy your delicious and nutritious Foul (Fava Beans) with family and friends!

Nutritional values

2 cups dried fava beans

 - Calories: 680

 - Protein: 35g

 - Carbohydrates: 110g

 - Fiber: 16g

Benefits: High in protein and fiber, making them excellent for muscle building and digestive health. Rich in vitamins and minerals like folate and iron.

4 cups water

 - Calories: 0

Benefits: Essential for cooking the beans and hydration.

1/4 cup olive oil

 - Calories: 480

 - Fat: 54g (mostly monounsaturated fats)

Benefits: Adds healthy fats which are good for heart health. Olive oil also contains antioxidants and anti-inflammatory properties.

2 cloves garlic, minced

 - Calories: 10

 - Carbohydrates: 2g

Benefits: Garlic is known for its immune-boosting properties and potential cardiovascular benefits.

1 teaspoon ground cumin

 - Calories: 8

Benefits: Adds flavor and has digestive health benefits, along with anti-inflammatory properties.

1/2 teaspoon ground coriander

 - Calories: 6

Benefits: Provides flavor and supports digestion. It also contains antioxidants.

1/2 teaspoon paprika

 - Calories: 6

Benefits: Adds flavor and is rich in antioxidants, particularly vitamin A.

1/2 teaspoon ground black pepper

 - Calories: 3

Benefits: Enhances flavor and contains piperine, which may improve digestion and nutrient absorption.

1/4 teaspoon salt (or to taste)

 - Sodium: 575mg (for 1/4 teaspoon)

Benefits: Enhances flavor, but should be used in moderation to manage sodium intake.

Juice of 1 lemon

 - Calories: 12

 - Carbohydrates: 3g

Benefits: Provides vitamin C, which is beneficial for the immune system and skin health. Adds a fresh flavor.

Fresh parsley, chopped (for garnish)

 - Calories: 2 (per tablespoon)

Benefits: Rich in vitamins A, C, and K, and adds a fresh flavor.

Optional: diced tomatoes, chopped onions, or pickles for serving

Diced tomatoes

  - Calories: 20 per 1/2 cup

Benefits: Rich in vitamins A and C, and antioxidants like lycopene.

Chopped onions

  - Calories: 15 per 1/2 cup

Benefits: Adds flavor and contains antioxidants and compounds that support cardiovascular health.

Pickles

  - Calories: 10 per 1/2 cup

Benefits: Adds flavor, but check for sodium content.

This dish is nutrient-dense, combining the high protein and fiber content of fava beans with the healthy fats from olive oil. The spices not only enhance the flavor but also offer additional health benefits, such as improved digestion and antioxidant properties. Adding fresh lemon juice and parsley provides extra vitamins and a fresh taste, while optional toppings like tomatoes and pickles can enhance flavor and add additional nutrients.