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Ful Sudani
Slow-cooked fava bean stew seasoned with cumin, garlic, and lemon — a cornerstone of South Sudanese breakfasts.
Prep
15 min
Cook
30 min
Servings
4
Difficulty
Easy
★★★★★
4.7(312 ratings)#beans#vegan#high-protein#south-sudanese#breakfast
About This Recipe
Ful Sudani is a hearty fava bean stew that has sustained communities across the Nile Valley for thousands of years. Dried fava beans are simmered until silky soft, then mashed lightly and finished with olive oil, cumin, garlic, and a bright squeeze of lemon. Served with fresh flatbread, it provides a complete, protein-rich start to the day.
Ingredients
Serves 4
- 400 gdried fava beans, soaked overnight
- 4 clovesgarlic, minced
- 2 tspground cumin
- 3 tbspolive oil
- 1lemon, juiced
- 1 tspsalt
Instructions
- 1
Cook the beans
Drain soaked fava beans, place in a pot, cover with fresh water, and simmer for 1 hour 20 minutes until very tender.
- 2
Season
Add garlic, cumin, and salt. Cook a further 10 minutes to meld flavours.
- 3
Mash lightly
Use a fork to partially mash the beans, leaving some whole for texture.
- 4
Finish and serve
Drizzle with olive oil and lemon juice. Serve hot with flatbread.
Pro Tips
- →
Soaking beans overnight cuts cook time significantly.
- →
A pinch of chilli flakes adds pleasant heat.
Variations
- •
Top with a fried egg for extra protein.
- •
Stir in diced tomatoes for a fresher flavour.
Storage
Refrigerate up to 4 days. Reheat with a splash of water.
History & Origin
Ful medames and its regional variants have been consumed in the Nile Valley since ancient times, with evidence dating back to Pharaonic Egypt. South Sudanese communities have long prepared their own version using local spice blends.
Frequently Asked Questions
Can I use canned fava beans?
Yes — drain, rinse, and reduce cook time to 15 minutes.
Is this dish vegan?
As written, yes. The olive oil finish keeps it fully plant-based.
Nutrition Facts
Per serving (280g / 9.9 oz) · 4 servings total
Calories320kcal
Protein18g
Carbohydrates44g
Fat9g
Fiber13g
Protein18g
Carbs44g
Fat9g
Time Summary
Prep time15 min
Cook time30 min
Total time45 min
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