Spiced Ethiopian Fava Bean Breakfast Stew

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Ful is Ethiopia's beloved breakfast staple, built on simmered fava beans seasoned with garlic, cumin, and a whisper of berbere. This hearty, protein-rich stew is traditionally scooped up with torn pieces of injera, making it a deeply satisfying start to the day. Canned beans keep this version weeknight-friendly while preserving the earthy, citrus-bright flavors of the original.

Nutrition Facts

Per serving (estimated)

• 340 kcalCalories
• 14 gFat
• 3 gSaturated Fat
• 38 gCarbs
• 11 gFiber
• 4 gSugar
• 18 gProtein
• 520 mgSodium
• 800 mgPotassium
• 130 mgCalcium
• 4.5 mgIron
• 16 mgVitamin C
• 90 mcgVitamin A

Ingredients

For the aromatics

• 3 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 green jalapeño, seeded and minced
• 1 medium tomato, diced

For the stew base

• 2 cans (15 oz / 425 g each) cooked fava beans, drained and rinsed
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp berbere spice or mild paprika (optional)
• 1/2 cup water or low-sodium vegetable broth
• 1 tbsp fresh lemon juice, plus wedges for serving
• 3/4 tsp kosher salt
• 1/4 tsp freshly ground black pepper

For serving

• 1 hard-boiled egg, halved or sliced
• 1/4 cup crumbled feta or Ethiopian ayib (optional)
• 2 tbsp chopped flat-leaf parsley
• Warm injera, pita, or crusty bread, for scooping

Directions

1. Warm the olive oil in a medium skillet over medium heat. Add the onion and cook 3 to 4 minutes, stirring occasionally, until softened and translucent.
2. Add the garlic and jalapeño and cook 1 minute until fragrant. Stir in the cumin, coriander, and berbere (if using) and toast the spices for 30 seconds.
3. Add the diced tomato and cook 2 to 3 minutes, until it softens and releases its juices into the pan.
4. Add the drained fava beans, water, salt, and pepper. Using the back of a spoon or a potato masher, gently crush about one-third of the beans against the side of the pan to thicken the cooking liquid.
5. Simmer uncovered for 8 to 10 minutes, stirring occasionally, until the stew is heated through and slightly creamy. If it becomes too thick, stir in a splash of water.
6. Stir in the fresh lemon juice and taste for seasoning, adjusting salt as needed.
7. Transfer the stew to a shallow serving bowl and use the back of a spoon to make a small well in the center.
8. Top with the sliced hard-boiled egg, crumbled cheese, and a generous sprinkle of parsley.
9. Finish with a drizzle of olive oil and serve immediately with warm injera, pita, or crusty bread for scooping up every last bite.

Cook’s Notes

• For a more traditional flavor, simmer 1 cup of dried fava beans (soaked overnight) with 1 tsp salt for 45 minutes until tender, then proceed from step 3.
• A pinch of nigella seeds (tikur azmud) toasted with the spices adds an authentic Ethiopian aroma and visual flair.
• Stir in 1 tablespoon of niter kibbeh (spiced clarified butter) just before serving for a richer, fragrant finish.
• Leftovers keep well in the refrigerator for up to 3 days; loosen with a splash of water when reheating.
• For an authentic experience, serve with traditional injera torn into pieces rather than bread.

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