Fuul Recipe from Sudan - Delicious and Flavorful


Fuul Recipe from Sudan - Delicious and Flavorful
Region / culture: Sudan | Preparation time: 3 hours | Cooking time: 30 minutes | Servings: 4



Fuul is a popular Middle Eastern dish made from fava beans that are cooked and mashed, then mixed with various ingredients to create a flavorful and nutritious meal. This dish is commonly enjoyed for breakfast or as a hearty snack.


Fuul has been a staple in Middle Eastern cuisine for centuries, with variations of the dish found in countries like Egypt, Sudan, and Lebanon. It is believed to have originated in ancient Egypt, where fava beans were a common crop. Over time, the recipe has evolved to include different spices, vegetables, and toppings.


How to prepare

  1. Soak the beans in water for at least 3 hours.
  2. Drain the beans and place them in water. Cook in a pressure cooker until soft.
  3. Pour the cooked beans into a bowl and lightly mash them with an empty Pepsi bottle.
  4. Add chopped tomato, onion, green pepper, fried egg, salt, jibna, oil, and shottar if desired.


  • Add chopped parsley or cilantro for a fresh herb flavor.
  • Top with diced cucumbers or radishes for added crunch.
  • Sprinkle with sumac or za'atar for a Middle Eastern twist.

Cooking Tips & Tricks

Soaking the beans before cooking helps to soften them and reduce cooking time.

- Using a pressure cooker can significantly speed up the cooking process.

- Mashing the beans with a bottle helps to achieve the desired texture for the dish.

- Adding a variety of toppings and spices can enhance the flavor of the fuul.

Serving Suggestions

Fuul can be served with pita bread, fresh vegetables, and a side of yogurt for a complete meal. It can also be enjoyed with pickles, olives, and hot sauce for added flavor.

Cooking Techniques

Pressure cooking the beans helps to speed up the cooking process.

- Mashing the beans with a bottle helps to achieve the desired texture for the dish.

Ingredient Substitutions

You can use canned fava beans instead of dried beans for a quicker cooking time.

- Substitute feta cheese with a vegan cheese alternative for a dairy-free option.

Make Ahead Tips

Fuul can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stovetop before serving.

Presentation Ideas

Serve fuul in a bowl and garnish with a drizzle of olive oil, a sprinkle of chili powder, and a few slices of tomato for a colorful presentation.

Pairing Recommendations

Fuul pairs well with fresh vegetables, pickles, olives, and a side of yogurt. It can also be enjoyed with flatbread or pita for a complete meal.

Storage and Reheating Instructions

Store leftover fuul in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

A serving of fuul typically contains around 300-400 calories, depending on the portion size and added toppings.


Fuul is a rich source of carbohydrates, with the fava beans providing a good amount of complex carbs that can help sustain energy levels throughout the day.


The addition of oil and cheese in the fuul recipe adds healthy fats to the dish, which are essential for brain function and overall health.


Fava beans are a great source of plant-based protein, making fuul a nutritious option for vegetarians and vegans.

Vitamins and minerals

Fava beans are packed with vitamins and minerals, including iron, magnesium, and folate, which are important for overall health and well-being.


Fuul may contain allergens such as dairy (from cheese) and eggs, so it is important to be mindful of any dietary restrictions.


Fuul is a nutritious and filling dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals.


Fuul is a delicious and nutritious Middle Eastern dish made from fava beans that are cooked and mashed, then mixed with various ingredients to create a flavorful meal. With its rich source of carbohydrates, proteins, healthy fats, vitamins, and minerals, fuul is a satisfying option for breakfast or a hearty snack.

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy memory that I will always cherish. It was many years ago, when I was just a young girl living in a small village in Egypt. My grandmother, who was known for her delicious cooking, had invited me to help her prepare a traditional dish called Fuul.

I remember walking into her kitchen, the smell of garlic and spices filling the air. My grandmother was busy chopping vegetables and stirring a pot of simmering beans. She looked up and smiled at me, her eyes twinkling with excitement.

"Today, I am going to teach you how to make Fuul," she said, handing me a bowl of soaked fava beans. "It is a simple dish, but very delicious. You will love it."

I watched as she showed me how to cook the beans with onions, garlic, and a mixture of spices. She explained that Fuul was a staple dish in Egyptian cuisine, often eaten for breakfast or as a snack throughout the day. It was hearty, flavorful, and nutritious – everything a growing girl like me needed.

As we worked together in the kitchen, my grandmother shared stories about her own childhood and the recipes she had learned from her mother and grandmother. She talked about the importance of using fresh, high-quality ingredients and taking the time to cook with love and care.

By the time the Fuul was ready, I was eager to taste it. My grandmother served it in bowls, garnished with fresh parsley and a drizzle of olive oil. I took my first bite and was instantly hooked. The flavors were rich and comforting, the texture creamy and satisfying. It was unlike anything I had ever tasted before.

From that day on, I was determined to master the art of making Fuul. I practiced in my own kitchen, experimenting with different ingredients and techniques. I sought out advice from friends and neighbors, learning new tips and tricks along the way. And slowly but surely, I began to develop my own unique recipe for this beloved dish.

Over the years, I have shared my Fuul recipe with friends and family, passing down the tradition from one generation to the next. Each time I make it, I am transported back to that day in my grandmother's kitchen, surrounded by love and laughter. Fuul has become more than just a meal – it is a connection to my heritage, a reminder of where I come from and who I am.

As I sit here now, writing down this story for my grandchildren to read, I am filled with gratitude for the gift of cooking and the joy it brings to my life. I hope that they will carry on the tradition of making Fuul and create their own happy memories in the kitchen, just as I have done.

And so, I leave you with my grandmother's words of wisdom: "Cook with passion, eat with joy, and always remember that the best recipes are those passed down with love." May your Fuul be flavorful, your heart be full, and your table be filled with laughter. Bon appétit!


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