Ethiopian Spiced Fava Bean Stew

Be the first to rate

(No Ratings Yet)

Loading...

This Ethiopian-style take on ful medames turns humble fava beans into a deeply aromatic breakfast stew with berbere spice, garlic, ginger, and clarified butter. Slow-simmered until creamy and served on injera with bright toppings, it delivers the warm, earthy comfort Ethiopia is known for.

Nutrition Facts

Per serving (estimated)

• 385 kcalCalories
• 14 gFat
• 5 gSaturated Fat
• 48 gCarbs
• 12 gFiber
• 6 gSugar
• 18 gProtein
• 640 mgSodium
• 920 mgPotassium
• 105 mgCalcium
• 5.2 mgIron
• 18 mgVitamin C
• 210 mcgVitamin A

Ingredients

For the stew

• 2 tbsp niter kibbeh (or spiced ghee)
• 1 large yellow onion, finely chopped
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp berbere spice blend
• 1 tsp ground cumin
• 1 tsp ground coriander
• 2 Roma tomatoes, diced

For the beans and finishing

• 2 cans (15 oz each) fava beans, drained and rinsed
• 2 tbsp tomato paste
• 1 cup low-sodium vegetable broth
• 2 Ethiopian green chilies or jalapeños, sliced
• 1 tsp kosher salt, plus more to taste
• Juice of 1 lemon
• 2 hard-boiled eggs, halved (optional garnish)

For serving

• 4 pieces injera or warm flatbread
• 1 small red onion, finely diced
• 1/4 cup chopped flat-leaf parsley
• 2 tbsp extra-virgin olive oil

Directions

1. Heat niter kibbeh in a heavy pot over medium heat. Add the chopped onion and cook for 5-6 minutes until softened and lightly golden.
2. Stir in the garlic, ginger, berbere, cumin, and coriander. Cook for 1-2 minutes until fragrant, stirring constantly to prevent the spices from burning.
3. Add the diced tomatoes and tomato paste. Cook for 3-4 minutes, mashing the tomatoes with the back of a spoon until the mixture forms a thick, rust-colored paste.
4. Add the drained fava beans and vegetable broth. Bring to a gentle simmer, then use a fork or potato masher to partially crush about one-third of the beans to create a creamy texture.
5. Stir in the sliced chilies and salt. Reduce heat to low and simmer uncovered for 12-15 minutes, stirring occasionally, until the stew thickens and the flavors meld. Add a splash of water if it gets too dry.
6. Taste and adjust seasoning with more salt or berbere. Squeeze in the fresh lemon juice just before serving to brighten the stew.
7. Ladle the stew onto pieces of injera on plates or into shallow bowls. Top with hard-boiled egg halves, diced red onion, parsley, and a drizzle of olive oil. Serve immediately.

Cook’s Notes

• For a more traditional texture, soak 2 cups of dried fava beans overnight, then simmer in fresh water for 45-60 minutes until tender before using.
• Berbere blends vary widely in heat; start with 1 tablespoon if you're sensitive to spice and add more to taste.
• Niter kibbeh can be made at home by gently melting 1/2 cup butter with a cinnamon stick, 2 cardamom pods, and a small piece of clove for 15 minutes, then straining.
• The stew tastes even better the next day as the flavors continue to develop, making it perfect for meal prep.
• Serve with a small dish of mitmita (extra-hot spice blend) and fresh lemon wedges on the side so diners can adjust the heat.

You might also like

African

Ethiopian Firfir Stew with Injera

African

Ethiopian-Style Spiced Collard Greens

African

Ethiopian Beef Sauté with Berbere and Peppers

African

Ethiopian Mild Yellow Split Pea Stew