eritreanbreakfast

Ful

Name: Ful
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Cuisine: eritrean
Ingredients: 400 g canned or cooked fava beans (broad beans); 4 cloves garlic, minced; 2 tbsp extra-virgin olive oil; 1 medium tomato, diced; 1 whole green chili, finely sliced; 0.5 tsp ground cumin; 0.25 tsp chili flakes; 2 tbsp fresh lemon juice; 1 tsp salt; 4 large eggs (optional, for topping); 1 handful fresh parsley, chopped

Slow-cooked spiced fava beans mashed with olive oil, garlic, and chili—Eritrea's beloved breakfast dish eaten throughout the day.

Prep

10 min

Cook

25 min

Servings

Difficulty

Easy

★★★★★

4.7(870 ratings)

#eritrean#breakfast#fava beans#vegan#street food#protein

Share:Pinterest X WhatsApp Facebook

About This Recipe

Ful (also spelled fool) is a cornerstone of Eritrean breakfast culture, enjoyed from humble street stalls to family kitchens across Asmara and beyond. The dish traces its roots to ancient Egypt and spread along trade routes into the Horn of Africa, where Eritreans made it their own with liberal garlic, green chilies, and a drizzle of good olive oil. It is typically served with bread or injera for dipping and often topped with a fried or hard-boiled egg. Simple in ingredients yet deeply satisfying, ful is nourishment that connects generations.

Ingredients

Serves 4

400 gcanned or cooked fava beans (broad beans)
4 clovesgarlic, minced
2 tbspextra-virgin olive oil
1 mediumtomato, diced
1 wholegreen chili, finely sliced
0.5 tspground cumin
0.25 tspchili flakes
2 tbspfresh lemon juice
1 tspsalt
4 largeeggs (optional, for topping)
1 handfulfresh parsley, chopped

Instructions

1
Heat the beans
Place fava beans with their liquid (or a splash of water if using pre-cooked) in a saucepan over medium heat. Warm through for 5 minutes.
2
Sauté garlic
In a small pan, heat 1 tablespoon olive oil and gently fry the garlic and cumin for 1–2 minutes until fragrant but not browned.
3
Mash and season
Roughly mash the beans with a fork or potato masher—leave some texture. Stir in the garlic oil, diced tomato, green chili, lemon juice, and salt. Simmer 5 minutes to meld flavors.
4
Fry eggs (optional)
Fry eggs sunny-side-up in olive oil until whites are set and yolks are still runny.
5
Serve
Ladle ful into bowls, drizzle with remaining olive oil, scatter chili flakes and parsley. Top with a fried egg if using. Serve with injera or crusty bread.

Pro Tips

→
Do not over-mash—some whole beans give a better texture.
→
A squeeze of extra lemon at the table brightens the dish.
→
For spicier ful, add a teaspoon of berbere.

Variations

•
Top with crumbled feta cheese for a richer version.
•
Add a spoonful of tahini for a creamier sauce.
•
Mix in chickpeas alongside the fava beans.

Storage

Refrigerate leftover ful in a sealed container for up to 3 days. Reheat gently with a splash of water.

History & Origin

Ful has been eaten in Northeast Africa and the Middle East for millennia. Archaeological evidence of fava bean cultivation dates back 6,000 years in the Nile region. Eritrean ful reflects centuries of trade connections with Egypt and the Arabian Peninsula.

Frequently Asked Questions

Can I use dried fava beans?

Yes—soak overnight and boil for 1–2 hours until very tender before proceeding with the recipe.

Is ful vegan?

The bean base is vegan; simply omit the egg topping to keep it fully plant-based.

Nutrition Facts

Per serving (280g) · 4 servings total

Calories310kcal

Protein18g

Carbohydrates38g

Fat10g

Fiber12g

Protein18g

Carbs38g

Fat10g

Time Summary

Prep time10 min

Cook time25 min

Total time35 min

Have Questions?

Ask our AI cooking assistant anything about this recipe — substitutions, techniques, scaling.

Chat with AI Chef →

More Eritrean Recipes

🫓

Injera na Tsebhi Dorho

150 min · Hard

🥩

Zigni

95 min · Medium

🥬

Hamli

25 min · Easy

🫕

Ga'at

25 min · Medium

Community

Join the conversation

About This Recipe

Ingredients

Serves 4

400 gcanned or cooked fava beans (broad beans)

4 clovesgarlic, minced

2 tbspextra-virgin olive oil

1 mediumtomato, diced

1 wholegreen chili, finely sliced

0.5 tspground cumin

0.25 tspchili flakes

2 tbspfresh lemon juice

1 tspsalt

4 largeeggs (optional, for topping)

1 handfulfresh parsley, chopped

Instructions

Heat the beans

Place fava beans with their liquid (or a splash of water if using pre-cooked) in a saucepan over medium heat. Warm through for 5 minutes.

Sauté garlic

In a small pan, heat 1 tablespoon olive oil and gently fry the garlic and cumin for 1–2 minutes until fragrant but not browned.

Mash and season

Roughly mash the beans with a fork or potato masher—leave some texture. Stir in the garlic oil, diced tomato, green chili, lemon juice, and salt. Simmer 5 minutes to meld flavors.

Fry eggs (optional)

Fry eggs sunny-side-up in olive oil until whites are set and yolks are still runny.

Serve

Ladle ful into bowls, drizzle with remaining olive oil, scatter chili flakes and parsley. Top with a fried egg if using. Serve with injera or crusty bread.