I’ve eaten quite a bit of foul in my life, but nothing beats this Yemeni Foul. If you want to try something delicious and rich in flavors, then this delicious Yemeni Foul is the perfect recipe for you. Sometimes, simple yet comforting food satisfies hunger and cravings as well. Foul, the Arabic word for fava bean, is a staple in all Middle Eastern homes. It’s hearty, comforting, packed with nutrients, and just over-all satisfying.
Traditionally, Yemeni Foul is made with canned fava beans and served with warm flatbread. It has rich flavors that come together from fresh vegetables, spices, and spicy peppers for some heat. A versatile yet simple dish that can be your hearty snack or breakfast.
The flavors in Yemeni Foul are not new or shocking. Yemeni cooking is packed full of flavor and spices, and often enough uses a flavorful combination of tomatoes, garlic, jalapeño(or any spicy peppers) to enhance natural flavors of Yemeni dishes.
Now, if you are craving this perfect Yemeni foul for breakfast, then there are a few ingredients you need to make it, often found in every home.
Ingredients for Yemeni Foul
- Extra Virgin Olive Oil: In the Middle East/ Arab countries, olive oil is the purest oil and the best oil to use, hence why it’s so commonly used in cooking. We use the oil to sauté the vegetables here.
- Red Onion: Onions are MUST. It brings umami and perfect flavor in the fava bean stew. Ensure to chop them finely so they melt into the flavors of the stew properly.
- Garlic: Garlic is a MUST. The fragrant and aromatic depth of foul is brought by the combination of garlic and onions, and it enhances it’s flavors well.
- Jalapeño: Jalapeños bring the spice in the stew. You can adjust its quantity according to your taste and liking.
- Roma Tomatoes: It brings a good amount of acidity in the dish along with freshness. Ensure to ripe tomatoes to enhance the overall flavor.
- Tomato Paste: It helps to concentrate the tomato flavors. Also works as a thickening agent of the stew, and brings some slight sweetness.
- Cilantro (or parsley): A fresh herb that balances the flavors and adds brightness.
- Fava Beans: The star of the show here. it is the main ingredient in the stew, and they get soft, creamy and tender when mashed. Packed in protein and flavor.
- Seasonings: Salt is essential for seasoning and balancing the flavors of any dish. Cumin brings smokey notes along with warm taste. Black pepper in the stew will balance the flavors.
- Hot Water: Water will help to balance the consistency of the stew. You can adjust it according to your stew consistency preferences. More water means more soup-y foul.
Steps and Method to Making Yemeni Foul:
Sauté the Aromatics
- The first step is to sauté all the aromatic ingredients.
- Take a pan and heat olive oil on medium heat. First, add the finely chopped onions and sauté for 2 minutes. Ensure that onions will get fragrant.
- In the same pan, add minced garlic and sliced jalapeño. Continue cooking for another 2 to 3 minutes until the garlic turns golden. Don’t burn the garlic as it will give a bitter taste.
Cook the Tomatoes:
- In the same pan add the cubed tomatoes and mix it well. Sauté for 1 to 2 minutes and use a spatula or pestle to mash the tomatoes. You can easily mash the tomatoes when they are soft after sautéing.
Add the Fava Beans and Seasonings
- Take canned fava beans and pour it into a pan with liquid. Also add the remaining spices, including salt, black pepper and cumin.
- Mix all ingredients together and cook. Now add tomato paste when the beans are fully cooked.
- Now it’s time to use the pestle and mash the fava beans. Ensure to leave a few chunks for texture in the Yemeni foul.
Finish the Stew
- Now it’s time to add hot water and balance the consistency of stew. Stir in the hot water and let it simmer for a few minutes. Also, add the chopped cilantro at this stage for fresh flavors. Let it simmer for a few minutes and remove from heat.
- Now, you can serve the hot Yemeni Foul stew with pita bread or flatbread for dipping. Top with a generous amount of extra virgin olive oil, and more spicy peppers and onions.
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.
Storage Tips
- 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.
Some More Delicious Recipes You Might Wanna Try:
Garlic Lemon Chicken (Jaj O Batata)
Turkish Lentil Soup (Kırmızı Mercimek Çorbası)
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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
Tried this recipe?Let us know how it was!
2 Responses
Made this version tonight, so delicious!
I’ve tried this recipe many times by now and it always comes out absolutely delicious!! 🌸