Eritrean Spiced Fava Bean Breakfast Bowl

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A warm, comforting morning dish from Eritrea starring slow-cooked fava beans simmered with garlic, cumin, and lemon, then finished with olive oil and fresh vegetables. It is traditionally scooped up with torn flatbread and eaten as a sustaining start to the day.

Nutrition Facts

Per serving (estimated)

• 380 kcalCalories
• 18 gFat
• 3.5 gSaturated Fat
• 38 gCarbs
• 11 gFiber
• 5 gSugar
• 20 gProtein
• 640 mgSodium
• 780 mgPotassium
• 95 mgCalcium
• 4.5 mgIron
• 18 mgVitamin C
• 220 mcgVitamin A

Ingredients

For the fava beans

• 4 cups cooked fava beans (or 2 cups dried, soaked overnight and simmered until tender)
• 1 large yellow onion, finely diced
• 6 garlic cloves, minced
• 3 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 teaspoon ground cumin
• 1 teaspoon salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper
• 1 cup warm water or low-sodium vegetable broth

For the topping and garnish

• 4 large eggs (optional)
• 1 large tomato, finely diced
• 1 small Persian cucumber, finely diced
• 1/4 cup fresh parsley leaves, chopped
• 2 tablespoons fresh lemon juice
• 1 lemon, cut into wedges for serving
• 1/4 teaspoon sweet paprika or mild berbere, for color

Directions

1. Drain the cooked fava beans and reserve; if starting from dried, rinse the soaked beans, cover with fresh water by 2 inches, and simmer 45 to 60 minutes until very tender, then drain.
2. In a wide skillet over medium heat, warm 3 tablespoons of olive oil. Add the diced onion and cook for 5 to 6 minutes until soft and translucent, then stir in the garlic and cumin and cook 30 seconds until fragrant.
3. Add the fava beans and the warm water or broth. Bring to a gentle simmer, season with salt and pepper, and cook uncovered for 12 to 15 minutes, stirring occasionally, until the mixture thickens and the beans begin to break down.
4. Using the back of a wooden spoon or a potato masher, lightly crush about one-third of the beans against the side of the pan to create a creamy base while leaving plenty of texture. Stir in the lemon juice and taste for seasoning.
5. If serving with eggs, bring a small pot of water to a boil, lower the eggs in gently, and cook 7 minutes for jammy yolks. Cool briefly under cold water and peel.
6. Spoon the warm beans into four shallow bowls, making a slight well in the center. Halve each egg and place on top, then scatter with the diced tomato, cucumber, and parsley.
7. Drizzle generously with olive oil, dust with paprika or a pinch of berbere, and serve immediately with lemon wedges and warm flatbread for scooping.

Cook’s Notes

• Traditional ful uses dried, peeled, split fava beans (not canned) for the best earthy flavor; soak them overnight with a pinch of baking soda to soften quickly.
• For an authentic Eritrean touch, scatter crumbled feta or aged ayib cheese over the top just before serving.
• Cook the beans down to your preferred texture: looser for sopping with bread, thicker for eating with a fork.
• A pinch of berbere adds gentle warmth without overwhelming the lemon and cumin; add it at the end so its color stays vivid.
• Leftover beans keep refrigerated for 3 days; loosen with a splash of water and reheat gently while stirring.

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