📝 About This Recipe
Ful Medames is the soul of Sudanese cuisine, a protein-packed fava bean stew that is as comforting as it is nutritious. Unlike other regional variations, the Sudanese style is celebrated for its smooth texture, the aromatic punch of fresh garlic, and a generous finish of nutty sesame oil. It is a communal masterpiece, traditionally served in a large bowl and topped with a vibrant array of fresh vegetables and salty elements that create a perfect balance of earthy and bright flavors.
🥗 Ingredients
The Bean Base
- 2 cans Fava beans (Ful) (15oz cans, preferably Egyptian or Lebanese style, drained and rinsed)
- 1 cup Water (plus more if needed for consistency)
- 4 cloves Garlic (finely minced or pressed)
- 1.5 teaspoons Ground Cumin (freshly toasted if possible)
- 1 teaspoon Salt (adjust to taste)
The Flavor Infusion
- 4 tablespoons Toasted Sesame Oil (authentic Sudanese flavor profile)
- 1 whole Lemon Juice (freshly squeezed)
- 2 tablespoons Tahini (optional, for extra creaminess)
Fresh Toppings & Garnishes
- 1 medium Tomato (finely diced)
- 1/2 piece Green Bell Pepper (finely diced)
- 1/4 cup Red Onion (very finely minced)
- 1/4 cup Fresh Parsley (chopped)
- 1 piece Green Chili (Serrano or Thai chili, sliced thin for heat)
- 1 handful Arugula (Jarjeer) (for serving on the side)
👨🍳 Instructions
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1
Rinse the canned fava beans thoroughly under cold water to remove the canning liquid and excess sodium.
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2
In a medium heavy-bottomed pot, combine the rinsed fava beans and 1 cup of water. Bring to a gentle boil over medium-high heat.
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3
Once boiling, reduce the heat to low and let the beans simmer for about 10-12 minutes. This softens the beans further, making them easier to mash.
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4
Add the minced garlic and ground cumin to the pot. Stir well to incorporate the aromatics into the simmering liquid.
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5
Using a potato masher or the back of a large wooden spoon, crush about 70-80% of the beans directly in the pot. The goal is a thick, porridge-like consistency with some whole beans remaining for texture.
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6
If the mixture looks too dry, add 2-3 tablespoons of warm water. It should be moist and scoopable, not runny.
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7
Stir in the salt and the fresh lemon juice. Taste and adjust the seasoning; the cumin and lemon should be prominent.
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8
Remove the pot from the heat. If using tahini, stir it in now to add a velvety, nutty depth.
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9
Transfer the warm bean mixture to a wide, shallow serving bowl. Use the back of a spoon to create a slight well in the center.
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10
Drizzle the toasted sesame oil generously over the entire surface of the beans.
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11
Layer your toppings: start with the diced onions in the center, followed by the tomatoes, green peppers, and chilies.
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12
Finish with a sprinkle of fresh parsley and a final dusting of cumin. Serve immediately while hot with warm bread.
💡 Chef's Tips
For the most authentic flavor, use Sudanese sesame oil which is darker and more fragrant than culinary sesame oil found in standard grocery stores. Don't skimp on the mashing; the creamy texture of the beans contrasted with the fresh, crunchy toppings is the hallmark of this dish. If you have time, sauté the onions and garlic in a little oil before adding the beans for a deeper, sweeter base layer of flavor. To make it even heartier, you can top the dish with crumbled vegan feta or sliced olives for a salty kick. Always serve fresh lemon wedges on the side so guests can adjust the acidity to their liking.
🍽️ Serving Suggestions
Serve with warm, fluffy pita bread or traditional Sudanese 'Aish' (flatbread) for scooping. Pair with a side of fresh arugula (Jarjeer) and sliced radishes to cleanse the palate. A side of spicy 'Shata' (Sudanese hot sauce) is essential for those who enjoy a fiery kick. Enjoy with a hot cup of Sudanese tea infused with cinnamon or fresh mint. Accompany with a side of pickled vegetables (Torshi) for a bright, vinegary contrast.