📝 About This Recipe
Ful Nabed is a soul-warming, ancient Egyptian breakfast soup made from sprouted fava beans simmered in a fragrant, clear broth. Unlike its cousin Ful Medames, this dish is prized for its light, digestive properties and a delicate citrus-cumin profile that dates back to Pharaonic times. It is a masterclass in simplicity, transforming humble legumes into a silky, nutrient-dense morning ritual that is both comforting and incredibly healthy.
🥗 Ingredients
The Sprouted Beans
- 2 cups Dried Large Fava Beans (peeled or unpeeled, soaked and sprouted)
The Aromatic Broth
- 8 cups Water (filtered is best)
- 1 large Yellow Onion (peeled and left whole)
- 6 pieces Garlic Cloves (smashed)
- 2 pieces Bay Leaves
- 1 tablespoon Ground Cumin (freshly toasted if possible)
- 2 teaspoons Sea Salt (adjust to taste)
- 1/2 teaspoon Black Pepper (freshly cracked)
The 'Tasha' (Garlic Sizzle)
- 3 tablespoons Extra Virgin Olive Oil (or Ghee for a richer flavor)
- 4 pieces Garlic Cloves (minced into a paste)
- 1 teaspoon Dry Coriander (ground)
For Serving
- 3 tablespoons Fresh Lemon Juice (plus wedges for serving)
- 1/4 cup Fresh Parsley (finely chopped)
- 1 pinch Red Chili Flakes (optional for heat)
👨🍳 Instructions
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1
Start the sprouting process 3 days in advance. Soak the dried fava beans in plenty of water for 24 hours. Drain, rinse, and place them in a bowl covered with a damp cheesecloth. Rinse them twice daily until a small white sprout (about 1/2 inch) emerges from each bean.
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2
Once sprouted, rinse the beans one last time. If using unpeeled beans, you can choose to pinch off the dark 'eye' or skin if you prefer a smoother texture, though many traditional recipes keep them intact for rustic charm.
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3
In a large heavy-bottomed pot, add the 8 cups of water and bring to a rolling boil over high heat.
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4
Carefully add the sprouted fava beans to the boiling water. Allow the water to return to a boil, then use a slotted spoon to skim off any white foam that rises to the surface.
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5
Drop in the whole peeled onion, the 6 smashed garlic cloves, and the bay leaves. These will infuse the broth with a deep, savory foundation.
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6
Reduce the heat to low, cover the pot partially, and let it simmer gently for 60 to 75 minutes. The beans should be buttery soft but not falling apart.
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7
Halfway through cooking, stir in the ground cumin, salt, and black pepper. Adding salt too early can sometimes toughen the bean skins.
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8
While the soup finishes, prepare the 'Tasha.' In a small skillet, heat the olive oil or ghee over medium heat.
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9
Add the minced garlic and ground coriander to the skillet. Sauté for 1-2 minutes until the garlic is golden brown and highly aromatic. Do not let it burn or it will turn bitter.
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10
Pour the hot garlic mixture (the Tasha) directly into the simmering soup pot. It will sizzle beautifully—this is the secret to the dish's depth.
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11
Remove the whole onion and bay leaves from the pot and discard them.
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12
Stir in the fresh lemon juice just before turning off the heat to keep the flavor bright and vibrant.
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13
Ladle the beans and plenty of the golden broth into deep bowls. Garnish generously with fresh parsley and a sprinkle of chili flakes if desired.
💡 Chef's Tips
Sprouting is essential; it makes the beans much easier to digest and gives them a unique, slightly sweet flavor profile. If you're short on time, you can find pre-sprouted fava beans in some Middle Eastern specialty markets. Always skim the foam during the first 10 minutes of boiling to ensure a crystal-clear, elegant broth. For a creamier texture, take a half-cup of the cooked beans, mash them with a fork, and stir them back into the soup. Don't skip the lemon at the end; the acidity is what cuts through the starch and brings the cumin to life.
🍽️ Serving Suggestions
Serve alongside toasted Baladi bread or sourdough for dipping into the fragrant broth. Pair with a side of pickled turnips (torshi) for a crunchy, vinegary contrast. A side of fresh green onions and radishes provides a sharp, peppery bite that complements the beans. For a heartier meal, serve over a small mound of plain white vermicelli rice. Enjoy with a glass of hot mint tea to complete the traditional Egyptian breakfast experience.