Ethiopia, known for its rich history and diverse cultural heritage, is a land of mesmerizing landscapes and vibrant traditions. From the ancient rock-hewn churches of Lalibela to the bustling markets of Addis Ababa, the country's dynamic blend of traditions, languages, and customs captivates the imagination. In this documentary, journey through the highlands and lowlands, meeting the diverse peoples who call Ethiopia home. Discover the intricate patterns of the Ful, one of Ethiopia's many ethnic groups, and delve into their unique customs, music, cuisine, and way of life. Through the lens of the Ful people, witness the resilience and beauty of Ethiopia's cultural mosaic, where unity thrives amidst diversity.

Ingredients:

• 2 cups dried fava beans
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 2 tomatoes, diced
• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 1 teaspoon paprika
• 1/2 teaspoon ground turmeric
• Salt, to taste
• Black pepper, to taste
• Fresh cilantro, chopped (for garnish)
• Hard-boiled eggs (optional, for serving)
• Injera or crusty bread (for serving)

Instructions:

1- Rinse the dried fava beans thoroughly under cold water and soak them overnight in a large bowl of water. Drain and rinse the beans before cooking.

2- In a large pot, heat olive oil over medium heat. Add the chopped onions and cook until they become soft and translucent, about 5 minutes.

3- Stir in the minced garlic and cook for another 2 minutes, until fragrant.

4- Add the diced tomatoes to the pot and cook for 5 minutes, stirring occasionally, until they start to soften.

5- Add the soaked fava beans to the pot along with enough water to cover them by about an inch. Bring the mixture to a boil, then reduce the heat to low and let it simmer, partially covered, for about 45 minutes to 1 hour, or until the beans are tender. Add more water if necessary to keep the beans submerged.

6- Once the beans are tender, add the cumin seeds, paprika, turmeric, salt, and black pepper to the pot. Stir well to combine and let the mixture simmer for another 10-15 minutes to allow the flavors to meld together.

7- Taste and adjust the seasoning as needed, adding more salt or pepper if desired.

8- Serve the Ethiopian Ful hot, garnished with freshly chopped cilantro. You can also serve it with hard-boiled eggs and injera or crusty bread on the side for a traditional Ethiopian breakfast experience.

Enjoy your hearty and flavorful Ethiopian Ful breakfast!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the main ingredients used in the Ethiopian Ful recipe:

Dried Fava Beans (per 1 cup cooked):

• Calories: 180
• Protein: 10g
• Carbohydrates: 33g
• Fiber: 9g
• Fat: 1g
• Iron: 2.5mg
• Potassium: 650mg

benefits:

• Excellent source of protein and dietary fiber.
• Rich in iron, potassium, and other essential minerals.

Onion (1 large):

• Calories: 60
• Protein: 2g
• Carbohydrates: 14g
• Fiber: 3g
• Fat: 0g
• Vitamin C: 20mg
• Vitamin B6: 0.4mg
• Folate: 60mcg

benefits:

• Contains vitamin C, vitamin B6, and folate, which support immune function and red blood cell production.
• High in antioxidants and anti-inflammatory compounds.

Garlic (4 cloves):

• Calories: 18
• Protein: 1g
• Carbohydrates: 4g
• Fiber: 0.2g
• Fat: 0g
• Vitamin C: 4mg
• Manganese: 0.2mg

benefits:

• Provides immune-boosting properties due to its high content of allicin.
• May help lower blood pressure and improve cholesterol levels.

Tomatoes (2 medium):

• Calories: 44
• Protein: 2g
• Carbohydrates: 10g
• Fiber: 3g
• Fat: 0g
• Vitamin C: 32mg
• Vitamin A: 1025 IU
• Potassium: 400mg

benefits:

• Rich in vitamin C, which supports immune health and collagen production.
• Contains lycopene, an antioxidant that may reduce the risk of certain cancers.

Olive Oil (2 tablespoons):

• Calories: 238
• Fat: 27g
• Saturated Fat: 3.8g
• Monounsaturated Fat: 18g
• Polyunsaturated Fat: 3.5g

benefits:

• Healthy source of monounsaturated fats, which promote heart health.
• Contains antioxidants that may reduce inflammation and protect against chronic diseases.

Cumin Seeds (1 teaspoon):

• Calories: 8
• Protein: 0.4g
• Carbohydrates: 1.4g
• Fiber: 0.2g
• Fat: 0.5g
• Iron: 0.6mg
• Magnesium: 10mg

benefits:

• Good source of iron and may help improve digestion and reduce bloating.
• Contains antioxidants that may have anti-inflammatory properties.

Paprika (1 teaspoon):

• Calories: 6
• Protein: 0.3g
• Carbohydrates: 1.3g
• Fiber: 0.7g
• Fat: 0.3g
• Vitamin A: 1495 IU
• Vitamin C: 0.6mg

benefits:

• Contains vitamin A, which supports vision health and immune function.
• Provides antioxidants that may protect against cellular damage.

Turmeric (1/2 teaspoon):

• Calories: 4
• Protein: 0.1g
• Carbohydrates: 0.8g
• Fiber: 0.1g
• Fat: 0.1g
• Iron: 0.2mg
• Manganese: 0.1mg

benefits:

• Contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.
• May help reduce joint pain and stiffness and improve brain health.

These values are approximate and may vary slightly based on factors such as cooking methods and specific brands of ingredients used.