Fava beans (both fresh and dried) are very extensively used in the Mediterranean region, in cooking, salads, and dips. In Arabic (الفول) , it is pronounced fool, and can be spelled ful/fool/foul.
I am choosing to go with “ful”, because well, it isn’t confusing with another, less-tasty, meaning 🙂
It is very nutritious, and very hearty and filling. Fava beans are very high in fiber, and are a good source of lean protein, iron, and folate.
This is a fava bean dip, very simply prepared with lemon juice, garlic, and parsley, as prepared in Palestine. This is traditionally eaten with flatbread or pita.
Note – As Levantine Christians are still fasting for Lent, I thought that it is fitting to note that this is a vegan recipe, and works for those who follow a vegan fast for Lent, as it is so filling and provide great nutrition.
Fava Bean Dip – Ful
14 oz canned fava beans, or the equivalent of cooked dried fava beans
juice of 1/2 lemon
2-3 Tablespoons parsley, chopped
1 small clove garlic
1 Tablespoon extra virgin olive oil
2 Tablespoons reserved liquid
salt to taste
Extra virgin olive oil for serving
Empty the contents of the can of fava beans into a small pot, including liquid. Bring to a boil, allow to simmer for 2-3 minutes over low heat. Take off heat.
Meanwhile, finely mince garlic, add a pinch of salt, and mash to a paste in a mortar and pestle or using the flat side of a knife.
Mash with a fork. Add olive oil, garlic, lemon juice, and salt to taste. Stir to combine, adding enough reserved liquid to bring to the consistency of hummus, about 2 tablespoons.
Top with parsley and olive oil to serve.