14 May Ful (Fool) | Fava Bean Dip
One of my neighbours has been introducing me to all sorts of new recipes. I’m so excited to share some of them with you!
Today’s recipe is called Ful (pronounced like fool), typically a traditional breakfast recipe from the Middle East. This recipe is super versatile, so I created two Sudanese inspired versions, one embodies more of a pungent flavour while the other is more savoury.
This fava bean dip takes less than 15 minutes to make and uses a few simple ingredients. Both recipe variations are full of soluble fibre and protein. It also provides a good amount of the following micronutrients: folate, manganese, copper, phosphorus, magnesium, iron, vitamins B6 and K, and much more.
The staple of this recipe is the fava bean. Fava beans go by a variety of different names, some of such names include: vicia faba, broad bean, or faba bean. They are a species of flowering plant in the Fabaceae family. Despite the (likely) Mediterranean origin, the fava plant is a cool-weather crop. The fava bean plant is a strong, tall plant that produces beautiful leaves and sweet smelling white flowers with black spots.
There is certainly some interesting history with this bean. Who knew a bean could be so controversial?
Pythagoras was known to detest fava beans. It is said that he believed the souls of the dead were encaptured in these beans. On the other hand Sicilians celebrate Saint Joseph day on March 19th every year after a prayer was granted—a rainfall that salvaged the fava bean plant and prevented a famine.
Even the health benefits of fava beans can create controversy. On one hand they can provide some health supporting benefits such as: boosting immunity, providing energy, reducing blood cholesterol, improving digestion, and decreasing risk of osteoporosis. Yet on the other hand the fava bean can cause allergies, negatively impact those with depression, and exasperate symptoms (anemia, tiredness, jaundice, and enlarged spleen) associated with the G6PD deficiency.
Going back to the growth of the fava bean, some gardeners find it difficult to decide what is the best soil practice. The fava bean is often used as a cover crop because they improve the soil and reduce weeds and pests. The nodules on the roots of the fava bean plant draw in nitrogen from the air and add it to the soil. Yet it can become difficult to figure out how to suppress the crop as to not interfere with the main crops or whether to let it thrive and harvest the beans.
This plant encourages us to shed light on the darkness to give us the gift to see more clearly. It also embodies the yin and the yang. As it challenges different aspects of our being, it truly encourages unity.
You will love these Fava Bean Dip’s!
The pungent one is:
A little spicy
The savoury one is:
If you make this recipe be sure to let me know, comment and rate it below. Or save this recipe to your Pinterest boards for later. If you would like to share a picture with me, tag @gillianelizab3th on Instagram. I love seeing what you guys create!
- 540mL (19oz) can fava beans*
- ¼ teaspoon pink Himalayan salt, plus more to taste
- ½ teaspoon cayenne pepper
- 2 teaspoons ground cumin
- ⅓ small red onion, diced
- 3-4 green onions, diced
- 2 tablespoons extra virgin olive oil, plus more to garnish
- Arugula, to serve
- ½ cup natural peanut butter
- 1 tomato, diced
- Green onion, to garnish
- Optional: Sesame oil, to garnish
- Warm pita bread, to serve
- Pour liquid and beans from can of fava beans into a small to medium sized pot. Add salt and cover as you bring to a boil. Leave the pot open as it boils for about 5 minutes, stir/mash beans. Drain about 2 tablespoons of liquid from the pot. Stir in more salt, to taste.
- Pungent: stir in the cayenne pepper, cumin, red onion, green onion, and olive oil. Spoon onto a plate with arugula. Drizzle with olive oil for garnish.
- Savoury: stir in the peanut butter and tomato. Garnish.
- Serve with pita bread.