RECIPE: Ful Mudammas

Have you fallen off the bandwagon of your new year’s resolutions? Whether you’ve been a stickler or a slacker, it’s never too late to reset and try again, especially when it comes to your lifestyle.

After all, success is 1% inspiration and 99% perspiration. So, keep going, even when you aren’t feeling inspired follow through! As we continue to keep up those new year’s resolutions, we’re exploring new and interesting delicious foods to keep our healthy lifestyle goals in check.

Ful Mudammas may sound exotic, but it’s actually a very common and popular African, Arab, and Middle Eastern cuisines that dates back to Ancient Egypt. Ful Mudammas is a vegetarian dish of stewed fava beans (a.k.a. broad beans) in vegetable sauce. One of the most prominent (and national) dishes of Egyptian cuisine, Ful Mudammas is a commonly served breakfast item in many countries. And why not, considering all its nutritional benefits?

By: Elizabeth Toy

The main star of this stew, fava beans are undoubtedly a superfood, packed with protein, fiber, and potassium, which helps fill you up without the heavy calorie count.

It’s no wonder Ful is often eaten during Ramadan to help those who are fasting last through the day until sundown.

More on KimberlyElise.com: How To Start Intermittent Fasting And Why It’s Better Than Any Diet

Not to mention fava beans are a powerhouse of L-Dopa, which helps improve memory, energy, sense of well-being, and sex drive. If not for the nutrition, try Ful just for its taste! Fava beans are mildly sweet and nutty and go very well with springs vegetables which creates the perfect balance of a meal that is filling and fresh.

While Ful is often a vegetarian dish, check out Chef Bev’s vegan recipe for Ful Mudammas,  below. Even if you’re not up for a stewy breakfast, it would make for a perfect dinner with plenty of warm pita bread alongside to sop up the stew on a cold winter’s day.

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Ful Mudammas

Yields 3 to 4 servings


  • 1-pound dry fava beans
  • 6 cups water (for soaking the beans) plus an additional 6 cups for cooking
  • 2 beefsteak tomatoes, diced
  • 1 red onion, chopped
  • 1/2 cup cilantro, chopped
  • 2 tablespoons of garlic paste
  • 1 tablespoon of cumin
  • 2 tablespoons of tahini
  • 2 teaspoons of kosher sea salt
  • 1/4 teaspoon white pepper
  • juice of one medium freshly squeezed lemon
  • 1 teaspoon plus 1/2 cup of extra virgin olive oil
  • 2 jalapeno peppers, chopped


  1. Wash the beans and boil for 10 minutes in salted water. Remove from heat, cover, and let the beans soak for one hour.
  2. After the beans have soaked, drain the water and wash the beans a second time.
  3. Place the beans in a 3-quart Dutch oven and combine with all other ingredients. Cook over medium heat, covered for one hour. Stir every 15 minutes.
  4. When the beans have cooked for about 45 minutes, take a wooden spoon and mash some of them to create a gravy or paste.
  5. Continue to cook the beans for an additional 15 minutes or until they are soft.

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Do you have any favorite vegan recipes starring a superfood? Share with us in the comments!


Elizabeth is a lifestyle and travel writer. Currently the editor at KimberlyElise.com, she advocates snail mail, slow food, and traveling. Find her on Instagram @wanderingelle.