I have always maintained that I am one of the most un-Egyptian Egyptians you will ever meet.
My accent and mediocre-at-best Arabic language skills stick out like a sore thumb, I have never spent more than a month a time in the country, and I’ve even been told several times that I “don’t even look Egyptian”. I never quite know if that is a compliment, an insult or simply a misguided observation, given the fact that with a population of over 95 million, there is hardly one set of distinctive physical features by which Egyptians can be characterised. But in any case, I am, as usual, digressing.
Another not-so-Egyptian trait I possess is of course, my vegan diet. To say that my extended family doesn’t quite understand why I “do this to myself” or why I won’t eat the meat/chicken/fish/bechamel dishes they attempt to serve me, would be the understatement of the century.
While the majority of Egyptian cuisine makes liberal use of animal products, I feel the need to point out that not one, but two of Egypt’s national dishes, are 100% vegan; Koshary and Foul Mudammas. Both are cheap, easy to find, high in plant-based protein and downright delicious.
I often prepare store-bought canned Foul (pronounced fool, FYI) as a complement to my salads or a stuffing for wraps and sandwiches, but nothing compares to having some fresh foul for breakfast alongside some piping hot ta’amiyya (our version of falafel) and freshly baked white bread. That said, my version is a more wholesome yet equally satisfying close second.
- 1 can of Fava Beans
- ½ - ¾ cups of water
- 1 medium tomato, diced
- ½ a medium red onion, finely chopped
- 1 clove garlic, minced
- 1 small cucumber, diced
- 2-3 tbsp fresh parsley, finely chopped
- ½ tbsp cumin powder
- 1 tbsp extra virgin olive oil
- 1 tbsp tahini
- 1 tbsp of lime juice
- Sea salt and black pepper to taste
- Start by draining and rinsing your canned beans, before adding to a medium sized pan on low heat along with the water.
- Using a fork or potato masher, mash the roughly until there are very few whole beans left. Stir in more water as needed along with the garlic, cumin, salt and pepper. Allow the mixture to heat thoroughly for a few minutes before turning off the heat.
- Stir in your chopped veggies, parsley, lime juice and olive oil. Taste and adjust seasonings as needed.
- Finish with a tablespoon of tahini on top and serve with your bread of choice.
The creamy and warm cumin-infused fava beans complement the crunchy fresh vegetables perfectly to create a hearty breakfast dish that comes together in minutes.
Whatever you do, don’t skimp on the cumin and lime juice – oh and the onions. Foul just isn’t foul to me if there are no onions.
Although sometimes referred to as a blue-collar dish, everyone in Egypt eats Foul regardless of social class, and that’s thanks in large part to how nutritious it is. Not only are fava beans incredibly high in protein, they’re choc full of fiber and contain vitamin K, vitamin B6, zinc, copper, iron and magnesium among other minerals. They’re also a great source of folate (177 micrograms in every one-cup serving) which is useful for energy metabolism, the nervous system and healthy red blood cells.
But enough yammering about nutritional facts.
I may not be able to name the latest Ahmed Helmy movie, nor can I provide a cohesive opinion on the current government in power. I can’t tell you what the traffic is like on the 6th of October bridge on a Monday evening, and I definitely can’t ride in a taxi cab without being exposed for being an “out-of-towner”, but at least I can make a mean plate of Foul Mudammas.
That’s got to count for something, right?
Does this ever sound good! It will be a non-traditional breakfast for this American, but I will definitely try it.
Hi Nada,
Thanks for the recipe. I made it last night, and it’s sooooo delicious!
I love foul mudammas and have never had it this way before, I’m going to make some right now for breakfast. Thanks for the recipe.
Hello Nada, delicious recipe i will try it. Thank you for sharing.
For readers of your awesome blog who love animals :
http://stop-animal-cruelty.org/
Share it with your friends !
I am American and I have lived in Egypt many years, they always tell me that I act more Egyptian than I do American LOL what ever than is. I have mastered making the Egyptian dishes and this one is one of my favorites . Thanks for sharing
This sounds and looks amazing! The recipe is also straight forward and easy to follow. Will be making this weekend! Thank you
Late to the party, but OMG this was delicious – I can see why so many people have it for breakfast each day!
Hello from Australia! My father grows faba beans (amongst other oilseeds, cereals and legumes). I was looking for a vegan recipe to use them in and stumbled across your website. This recipe is so yummy! It’s fresh, creamy and zesty, plus it’s easy to make. The perfect brunch meal. Looking forward to making some of your other Egyptian inspired recipes. Thankyou for sharing.
Ahhh, the breakfast of pyramid construction workers. I feel as mighty eating this. Some Masrians add a bit of red lentils which disappears into it but makes it creamier. Fuul medammes is the best suhoor meal. It carrys me over to 3pm until I start daydreaming of food.
Just made this tonight and it was DELICIOUS! Took me straight back to Egypt on the first bite. Plus, my housemate loved it too! Thanks for sharing the recipe 😊
Hi! It the best recipe I’ve ever tried! Two days ago I made it and it was really delicious! Thank you
I’m so excited to try this. Growing up in Saudi Arabia, we always ate this for breakfast. I can’t wait to start having this again.
A friend recommended your site. So grateful 🙂 Thx for this delicious recipe <3 I will try it as soon as possible!
Oh my God i feel you about the most un-egyptian egyptian. I too have egyptian family. My entire dad’s side is from Cairo and I grew up in Canada but with the foods of Egypt. I turned vegan a couple years ago and I started to try and make my own versions of my favorite foods like Molokhia. I had to give up Kibbeh and Koubeba, and most of the time I went back to the classic foul and mujadara.
But your webside is making me cry of happiness. Thank you thank you thank you for helping me get my Kibbeh and Koubeba and all the other delicious foods back. 😭🙏
In my family, we always had ful with boiled eggs. I’m going to try this version right now for breakfast.
Thanks again for what you do, you bring joy to my life.