Fuul (Somali-Style Fava Bean Stew)

Updated April 13, 2022

Preparation & Cooking Time

• Total Time: 30 minutes

• Prep Time: 10 minutes

• Cook Time: 20 minutes

Description

Fuul is a staple Somali dish celebrated for its creamy, aromatic fava bean stew, simmered with tomatoes, onions, and a blend of warm spices. This vegetarian recipe delivers a rich, protein-packed meal ideal for breakfast, lunch, or dinner, served traditionally with anjero (a spongy flatbread) or toasted flatbread.

Ingredients

• 2 tablespoons olive oil

• 1 medium onion, finely diced

• 5 garlic cloves, minced or crushed

• 4 large tomatoes, roughly chopped

• 1 teaspoon fine sea salt (or to taste)

• 4 teaspoons ground cumin

• 1 teaspoon ground coriander

• ½ teaspoon ground black pepper

• ⅛ teaspoon ground cinnamon

• ⅛ teaspoon ground cardamom

• 1 (14-ounce) can small fava beans, rinsed (preferably drained and rinsed to remove excess salt)

• ¼ cup plain tomato sauce (canned, not pasta/marinara sauce)

• 1 handful fresh cilantro leaves, washed and roughly chopped

• Anjero or flatbread, for serving (optional)

Instructions

Step 1: Sauté Onions

Warm olive oil in a medium pot or deep skillet over medium heat. Add diced onion and sauté, stirring occasionally, until soft and translucent (about 5 minutes).

Step 2: Add Tomatoes & Garlic

Add minced garlic and cook for 2 minutes until fragrant. Stir in roughly chopped tomatoes and simmer for 7–8 minutes, stirring occasionally, until tomatoes break down slightly and release their juices. Season with salt.

Step 3: Toast Spices

In a small nonstick pan, combine cumin, coriander, black pepper, cinnamon, and cardamom. Toast over low heat for 1 minute, stirring continuously, until the spices are fragrant (avoid burning).

Step 4: Combine Beans & Spices

Add the toasted spice blend to the tomato-onion base. In a medium bowl, mash the rinsed fava beans with a pestle until mostly broken down (retain slight texture for heartiness). Stir the mashed beans into the tomato mixture.

Step 5: Simmer the Stew

Add tomato sauce, 1 cup of water, and chopped cilantro. Cover and simmer over low heat for 15 minutes. If the stew thickens too much, stir in up to ⅓ cup additional water to reach a thick, soupy consistency.

Step 6: Serve

Remove from heat. Serve hot with anjero or flatbread. Leftovers store in an airtight container in the refrigerator for up to 1 week.

Recipe Notes

• Tomato Sauce Clarification: Use plain canned "Tomato Sauce" (not pasta sauce or marinara). It will be smooth and shelf-stable, often located near other canned tomatoes.

• Substitutions: Fresh fava beans may be used (shelled and rinsed); substitute kidney beans (mashed) if fava beans are unavailable.

• Spice Variations: Add a pinch of cayenne or sliced jalapeño for heat. Adjust cinnamon/cardamom to taste for sweetness or warmth.

Community Tips

• "Fresh fava beans from the farmers market elevate this dish—their natural sweetness pairs beautifully with the spices. Leftovers improve overnight!"

• "Substituted kidney beans and served with toast, minced red onion, and a fried egg for a hearty breakfast."

• "To avoid confusion, label the canned tomato sauce as 'plain' to distinguish from pasta sauces. It’s essential for the authentic texture!"

Enjoy this comforting Somali classic, tailored to your taste preferences while honoring its traditional roots!