Slow-cooked fava bean stew seasoned with cumin, garlic, and lemon — a cornerstone of South Sudanese breakfasts.
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.
Serves 4
Drain soaked fava beans, place in a pot, cover with fresh water, and simmer for 1 hour 20 minutes until very tender.
Add garlic, cumin, and salt. Cook a further 10 minutes to meld flavours.
Use a fork to partially mash the beans, leaving some whole for texture.
Drizzle with olive oil and lemon juice. Serve hot with flatbread.
Soaking beans overnight cuts cook time significantly.
A pinch of chilli flakes adds pleasant heat.
Taste and adjust salt at the very end — flavors concentrate as liquids reduce, and a final pinch of flaky salt sharpens the whole dish.
Mise en place pays for itself: chop, measure and pre-mix everything before the heat goes on, especially for any step that moves fast.
Top with a fried egg for extra protein.
Stir in diced tomatoes for a fresher flavour.
Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.
Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.
Refrigerate up to 4 days. Reheat with a splash of water.
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.
Yes — drain, rinse, and reduce cook time to 15 minutes.
As written, yes. The olive oil finish keeps it fully plant-based.
Yes — most of the components can be prepared up to a day in advance and refrigerated separately. Reheat gently and assemble just before serving so textures stay distinct.
Stay close to the role each ingredient plays: swap aromatics for similar ones (shallot for onion, lime for lemon), and keep the fat-acid-salt balance intact. Spice blends can usually be approximated with what's in the cupboard.
Per serving (280g / 9.9 oz) · 4 servings total
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