Break Yo’ Self Ful Nabed – Egyptian Fava Bean Soup

We’ve been meaning to make ful ever since we learned about it through our interview with Oddisee. A few weeks ago we had the privilege of hosting Radioinactive in our home and he too, said ful was one of his favorite meals. Done deal.

As I said before, we’d never heard of ful before. From what I gather, there are different types of ful with the common ingredient being fava beans. Maybe ful means fava beans, but I’m not sure.

fava

There’s widespread debate on whether or not beans need soaking – here in the mix we always like to soak them overnight. Even if you choose not to soak, give yourself a bit of time for this recipe as it takes a while to cook the beans.

Now, I’m not sure how authentic this recipe is, but I can tell you that we all enjoyed it. There are many tastes to explore: toasted cumin, paprika, fresh parsley and mint, plus a little lemon…. Yes, indeedy.

ful nabed

Ful Nabed
adapted from Forks Over Knives: The Cookbook by Del Sroufe

Ingredients

1 tablespoon ghee (or olive oil)
1 large yellow onion, peeled and diced
1 medium carrot, peeled and diced
1 celery stalk, thinly sliced
4 cloves garlic, peeled
2 teaspoons cumin seeds, toasted and ground
1 tablespoon sweet paprika
2 bay leaves
1 large tomato, finely chopped
6 cups vegetable broth
3 cups cooked fava beans
1/4 teaspoon cayenne pepper, or to taste
1/4 cup finely chopped parsley
zest and juice of 1 lemon
2 tablespoons finely chopped mint
salt to taste

Method:

Heat the ghee or olive oil in a large pot. Add the onion, carrot and celery and saute over medium heat for 10 minutes. Add the garlic, cumin, paprika, bay leaves, and tomato and cook for 5 minutes. Add the vegetable stock and fava beans and cook, covered, for 20 minutes.

Add the cayenne pepper, parsley, lemon zest and juice, and mint. Cook for another 5 minutes, and season with salt.

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