Yemeni Foul
Foul is a Fava bean stew/dip thats popular in the Middle East(Arab world), and this is the Yemeni way of preparing it. It's full of flavor, and the best foul to exist.
Ingredients
- 3 tablespoons extra virgin olive oil
- ½ a large red onion
- 3 garlic cloves
- 1 whole jalapeño or to taste
- 2 large roma tomatoes
- 1 ½ tablespoons tomato paste
- ¼ cup chopped cilantro or parsley
- 1 can of fava beans with liquid
- ½ teaspoon salt
- ½ teaspoon cumin
- ½ teaspoon black pepper
- ⅓ cup hot water
Instructions
- Heat up the olive oil on medium heat.
- Add the finely chopped red onions, and saute until fragrant, about 2 minutes.
- Add the finely minced garlic and the sliced jalapeño. Saute for another 2-3 minutes.
- Now, add in the chopped tomatoes. Mix well and sauté for 1-2 minutes, and use your spatula to smash them down lightly.
- Add the seasonings and the canned fava beans(with the liquid) and mix well.
- Add the tomato paste and mash down the fave beans using a spatula or a pestle. It should be a little chunky but not too chunky with full sized beans.
- Finally, add in the hot water and the chopped cilantro or parsley and give everything a good stir before removing from heat.
- Serve with some more extra virgin olive oil, jalapeño, and onions.
Notes
Pro Tips
- While mashing the fava beans, ensure that some chunks are left. It will give a satisfying texture in stew and enhance its consistency.
- You can adjust the spice level by adjusting the jalapeño and cayenne pepper according to your heat level preferences. If you like the no heat, then you can skip the chili altogether.
- Ensure to sauté the tomato paste well. Otherwise, it brings the raw flavor. Sautéing tomato paste will also give depth to your dish flavors.
- You can store the leftover Yemeni foul in the freezer for months. It will remain fresh after thawing and reheating at low heat.
- It is also perfect in taste and texture in the fridge for 3 days. You can reheat gently on the stove by adding a splash of water if the consistency is too thick.
Nutrition
Calories: 115kcalCarbohydrates: 5gProtein: 1gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 697mgPotassium: 181mgFiber: 1gSugar: 2gVitamin A: 485IUVitamin C: 8mgCalcium: 17mgIron: 1mg
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