Healthy Eritrean and Ethiopian Recipes

Introduction

Foul mudammas ፉል መደመስ, also known as ful medames or simply ful ፉል, is an ancient dish of mashed fava beans that originated in Egypt and is now eaten throughout the Middle East. Foul Mudammas has made its way to Eritrea and Ethiopia. In Eritrea, especially in the western lowlands, Foul Mudammas is staple dish. I still remember feasting on the most delicious and authentic foul in Akordat – a town in Eritrea – almost two decades ago. This post not only delves into the history and cultural significance of Foul Mudammas but it also provides a comprehensive guide to making this delicious and nutritious dish at home.

Ingredients

At its core, Foul Mudammas is a simple dish, but its secret lies in the careful combination of ingredients. The primary component is the fava bean, which is typically soaked, cooked, and mashed. Other key ingredients include olive oil, garlic, lemon juice, and an array of spices such as cumin, black pepper, and coriander. Toppings can vary, but commonly include chopped tomatoes, chopped onions, parsley, serrano peppers, and sometimes hard-boiled eggs and yogurt.

The cooking process

Even though you can easily buy canned pinto beans, for healthier and best results, it is recommended to prepare the beans from scratch. The pinto beans are soaked overnight (sprouted is even better), then simmered until tender. Once cooked, they are mashed and blended with olive oil, garlic, and spices to create a creamy, flavorful base. The dish is then garnished with fresh ingredients like onions, tomatoes, and parsley, providing a burst of color and freshness.

Culinary Versatility

One of the reasons Foul Mudammas has endured through the ages is its incredible versatility and nutritious content. It can be enjoyed as a breakfast dish, a hearty lunch, or even as a side at dinner. It’s commonly served with warm bread, kitcha, or pita bread, creating a perfect combination for scooping up the rich and savory medley of flavors.

Nutritional Benefits

Beyond its delicious taste, Foul Mudammas boasts several nutritional benefits. Fava beans are an excellent source of protein, fiber, and various vitamins and minerals. The addition of olive oil provides healthy fats, while garlic and spices contribute antioxidants and anti-inflammatory properties. This makes Foul Mudammas not just a treat for the taste buds but a wholesome and nourishing meal.

This recipe can be adjusted to your liking and nutritional needs. Depending on whether you are vegan, vegetarian, on Keto or weight watchers diet, you can adjust the toppings to your liking.

ingredients

• 1 cup dry pinto beans
• Water
• A generous amount of olive oil
• 1 small red onion – chopped
• 1-2 medium tomatoes – chopped
• Serrano pepper – to your liking
• 2 cloves garlic
• 2-3 hard-boiled eggs (optional)
• Salt to taste
• Black pepper to taste
• Cumin to taste
• Coriander to taste
• 1 medium Avocado (optional)

steps

1. Soak the Beans: In a deep container, soak the pinto beans overnight. Make sure there’s plenty of water as the beans soak the water.
2. Boil the Beans: Drain the water and place the beans in a deep pot. Add salt, black pepper, and cumin. Cover with water and let it cook over medium heat for at least an hour or until the beans are tender and easily crushed.
3. Let the Beans Cool: Place the beans in a glass container, add some olive oil, and let the beans cool down.
4. Crush the Beans: Once the beans are cold, crush them using the bottom of a glass jar or in a food processor.
5. Season: Add more spices if you prefer. Add onions, tomatoes, garlic, and serrano peppers. For herbs, you can add basil, garlic, parsley, etc. Next, add olive oil and lemon juice. Mix it all together. Once fully blended, add boiled eggs and avocado (optional).
6. Serve: Serve it with bread, himbasha, pita bread, or kitcha. Serve it with a hot tea for a filling early morning breakfast.

Foul Mudammas

Foul Mudammas is a versatile dish suitable for any meal. It is rich in protein, fiber, vitamins, and minerals from fava beans and healthy fats from olive oil. The dish also provides antioxidants and anti-inflammatory properties from garlic and spices.

Print Recipe

Prep Time 20 minutes mins

Cook Time 1 hour hr

Soaking Time 8 hours hrs

Total Time 9 hours hrs 20 minutes mins

Course Breakfast, Brunch, Light Meal, Snack

Servings 4 people

Ingredients

  

• 1 cup dry pinto beans
• Water
• A generous amount of olive oil
• 1 small red onion – chopped
• 2 medium tomatoes – chopped
• Serrano pepper – to your liking
• 2 cloves garlic
• 3 hard-boiled eggs optional
• Salt to taste
• Black pepper to taste
• Cumin to taste
• Coriander to taste
• Avocado optional

Instructions

 

• Soak the Beans: In a deep container, soak the pinto beans overnight. Make sure there’s plenty of water as the beans soak the water.
  
• Boil the Beans: Drain the water and place the beans in a deep pot. Add salt, black pepper, and cumin. Cover with water and let it cook over medium heat for at least an hour or until the beans are tender and easily crushed.
  
• Let the Beans Cool: Place the beans in a glass container, add some olive oil, and let the beans cool down.
  
• Crush the Beans: Once the beans are cold, crush them using the bottom of a glass jar or in a food processor.
• Season: Add more spices if you prefer. Add onions, tomatoes, garlic, and serrano peppers. For herbs, you can add basil, garlic, parsley, etc. Next, add olive oil and lemon juice. Mix it all together. Once fully blended, add boiled eggs and avocado (optional).
• Serve: Serve it with bread, himbasha, pita bread, or kitcha. along with hot tea.
  

global popularity

In recent years, Foul Mudammas has gained popularity. Its nutritious profile, vegetarian-friendly nature, and unique flavor profile have made it a sought-after dish in diverse culinary scenes. You can now find variations of Foul Mudammas on menus in trendy cafes and Middle Eastern restaurants around the world.

conclusion

Foul Mudammas is more than just a dish – it’s a testament to the rich culinary heritage. Its enduring popularity is a testament to its ability to transcend cultural boundaries and captivate taste buds globally. So, whether you’re a seasoned food enthusiast or a curious novice, make sure to add Foul Mudammas to your culinary bucket list and savor the flavors of this Middle Eastern delight.