Ful (South Sudanese Fava Bean Stew)

Prep time: 10 minutes

Cook time: 30 minutes

Total time: 40 minutes

Servings: 4 servings

Country of Origin

South Sudan

Description

Ful — slow-simmered fava beans mashed into a savory, cumin-scented stew — is South Sudan's most beloved everyday meal. Eaten morning, noon, and night, it is the dish that sustains the country. The South Sudanese version is distinctive for its bold seasoning with cumin and lemon, its generous drizzle of sesame oil, and its customary topping of sliced boiled eggs and fresh tomato. Simple, deeply nourishing, and honest, it is one of those dishes that asks very little and gives everything.

Presentation & How It's Eaten

Ful is served warm in a wide, shallow bowl. It is topped with a drizzle of sesame oil, diced fresh tomatoes and onions, a hard-boiled egg halved on top, and a squeeze of lemon. It is eaten by scooping with kisra (a thin sorghum flatbread) or aish (wheat bread). At breakfast it is the great equalizer — eaten everywhere from roadside stalls to family kitchens across South Sudan.

Ingredients

• 2 cans (400g each) fava beans (ful medames), drained and rinsed

• 3 tbsp olive oil or vegetable oil

• 4 cloves garlic, minced

• 1 tsp ground cumin

• 1/2 tsp ground coriander

• 1/2 tsp chili flakes (optional)

• Juice of 1 lemon

• 1/2 cup water

• Salt, to taste

• 2 tbsp sesame oil, to serve

• 2 ripe tomatoes, finely diced, to serve

• 1/2 white onion, finely diced, to serve

• 4 hard-boiled eggs, halved, to serve

• Fresh flat-leaf parsley, chopped, to garnish

Step-by-Step Directions

1. Heat the Oil: Warm oil in a saucepan over medium heat. Add garlic and cook for 1 to 2 minutes until fragrant but not browned.

2. Add Spices: Stir in cumin, coriander, and chili flakes. Cook for 30 seconds.

3. Add the Beans: Add the drained fava beans and water. Stir to combine with the spiced oil.

4. Mash and Simmer: Use a fork or potato masher to roughly mash about half the beans directly in the pan, leaving the rest whole for texture. Simmer over low heat for 15 minutes, stirring occasionally, until the mixture thickens.

5. Season: Add lemon juice and salt. Taste and adjust seasoning.

6. Serve: Ladle into bowls. Drizzle with sesame oil, top with diced tomatoes and onions, lay halved eggs on top, and garnish with parsley.

Optional

Tahini Swirl: Drizzle 1 tablespoon of tahini over the finished ful for an extra layer of nuttiness before serving.

Cooking Tips

The Mash Makes It: The contrast between the creamy mashed beans and the whole beans is what gives ful its character. Resist the temptation to mash everything smooth — a rough texture is authentic and satisfying. If using dried fava beans, soak overnight and boil for 1 to 1.5 hours before using in this recipe.

Nutrition Facts

(Estimated per serving, based on 4 servings)

Calories: ~295 kcal

Total Fat: 15g

Saturated Fat: 2g

Cholesterol: 185mg

Sodium: 380mg

Total Carbohydrates: 28g

Dietary Fiber: 8g

Sugars: 3g

Protein: 16g