Ful is a culinary delight that is commonly enjoyed as a hearty breakfast dish. This popular Eritrean and Middle Eastern dish features fava beans cooked in a flavorful sauce, resulting in a rich and satisfying meal. Ful is typically served alongside bread or injera, adding a delightful texture and making it a complete culinary experience.

To create a distinct Ful, pay attention to the precise amounts of ingredients, which set this recipe apart from others:

Ingredients:

• 1 cup dried fava beans

• 4 cups water

• 1 onion, finely chopped

• 2 cloves of garlic, minced

• 2 tablespoons olive oil

• 1 teaspoon cumin

• 1 teaspoon paprika

• 1/2 teaspoon turmeric

• Salt to taste

• Fresh parsley or cilantro for garnish (optional)

• Bread or injera for serving

Instructions:

1.Rinse the dried fava beans thoroughly and soak them in water overnight. Drain the soaked beans before cooking.

2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until they become translucent and aromatic.

3. Add the soaked and drained fava beans to the pot, along with the cumin, paprika, turmeric, and salt. Stir well to coat the beans with the spices.

4. Pour in the water and bring it to a boil. Reduce the heat to low and let the beans simmer, partially covered, for about 1 to 1.5 hours or until they become tender and the flavors meld together. Stir occasionally and add more water if needed to maintain the desired consistency.

5. Once the beans are cooked and the sauce has thickened, taste and adjust the seasoning according to your preference.

6. Serve the Ful hot in bowls, garnished with fresh parsley or cilantro if desired. Accompany it with bread or injera to complete the culinary experience.

Enjoy the distinct flavors of Ful, where fava beans are transformed into a flavorful and nourishing dish. The precise amounts in this recipe offer a unique touch, ensuring that your Ful stands out from the rest and provides a satisfying culinary adventure.

the nutritional value :

1 cup dried fava beans:

Calories: Approximately 650-700

Carbohydrates: Around 115-120 grams

Protein: Roughly 45-50 grams

Fat: Approximately 1-2 grams

Fiber: Around 45-50 grams

2 tablespoons olive oil:

Calories: Approximately 240-260

Fat: Roughly 28 grams

No significant amounts of carbohydrates, protein, or fiber

1 onion, finely chopped:

Calories: Approximately 40-50

Carbohydrates: Around 10-12 grams

Fiber: Approximately 2-3 grams

Protein: Roughly 1 gram

No significant amounts of fat

2 cloves of garlic, minced:

Calories: Approximately 10-15

Carbohydrates: Around 2-3 grams

Fiber: Roughly 0.1 grams

Protein: Approximately 0.5 grams

No significant amounts of fat

1 teaspoon cumin:

Calories: Approximately 8-10

Carbohydrates: Roughly 1 gram

Fat: Approximately 0.5 grams

Protein: Around 0.5 grams

Fiber: Negligible amounts

1 teaspoon paprika:

Calories: Approximately 6-8

Carbohydrates: Roughly 1.5 grams

Fat: Approximately 0.3 grams

Protein: Negligible amounts

Fiber: Roughly 0.7 grams

1/2 teaspoon turmeric:

Calories: Approximately 3-5

Carbohydrates: Roughly 0.6 grams

Fat: Approximately 0.1 grams

Protein: Negligible amounts

Fiber: Roughly 0.2 grams

Salt:

Calories: Negligible (very low in calories)

Fresh parsley or cilantro for garnish (optional):

Calories: Negligible (small amounts)

Bread or injera for serving:

Calorie content depends on the type, size, and brand of bread used. It's best to refer to the nutritional information on the specific bread you're using for accurate values.

Please note that these values are approximate and can vary depending on various factors. It's always recommended to refer to the nutritional information provided on product packaging or consult a registered dietitian for precise calculations based on your specific ingredients and cooking methods.

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