Omani Foul

Omani Foul Recipe - Vegetarian Food from Oman

Region / culture: Oman | Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 4 |

Vegetarian diet

Introduction

Omani Foul is a delicious and nutritious dish made with cooked broad beans, onions, tomatoes, and a blend of spices. This traditional Omani recipe is easy to make and perfect for a hearty breakfast or a light lunch.

History

Foul medamus, or broad beans, have been a staple in Middle Eastern cuisine for centuries. In Oman, Foul is a popular dish enjoyed by locals and visitors alike. This simple yet flavorful recipe has been passed down through generations and continues to be a favorite in Omani households.

Ingredients

1 regular can of cooked foul medamus (broad beans) or about 1.5 cups of fresh cooked beans
1 medium onion, chopped
0.33 of a green bell pepper - the mild kind, chopped (optional)
1 clove of garlic, smashed
1 large tomato, chopped
4 tbsp of freshly chopped parsley or cilantro, chopped (optional)
1 tbsp of tomato paste
0.5 tsp of ground cumin
0.25 tsp of red pepper powder (cayenne pepper)
olive oil

How to prepare

In a saucepan, sauté half of the onion, all of the green pepper, and garlic in a small amount of oil until the onions are slightly browned.
Add half of the tomatoes and all of the parsley, and continue cooking until the tomatoes are very soft.
Add the tomato paste, cumin, and pepper.
Open the can of beans and lightly mash them with a fork, especially if they are large beans.
Add the beans to the pan along with 0.25 cup of water.
Heat the mixture, then reduce the heat and simmer for another 4 – 5 minutes.
To serve, place the hot cooked beans on a serving platter.
Sprinkle the remaining chopped onion and tomato on top.
Drizzle with olive oil.
Serve with pita bread on the side.

Variations

Add chopped parsley or mint for a fresh flavor.
Top with a dollop of labneh or tahini for extra creaminess.

Cooking Tips & Tricks

Be sure to mash the beans slightly to create a creamy texture.

- Adjust the amount of cayenne pepper to suit your spice preference.

- Serve the Foul hot with fresh pita bread for a traditional Omani meal.

Serving Suggestions

Serve Omani Foul with fresh pita bread, olives, and a side of yogurt for a complete meal.

Cooking Techniques

Sauté the onions and peppers until they are caramelized for added flavor.

- Simmer the beans in the tomato mixture to allow the flavors to meld together.

Ingredient Substitutions

Use canned chickpeas or lentils instead of broad beans.

- Substitute red bell pepper for green bell pepper for a sweeter flavor.

Make Ahead Tips

Prepare the Foul mixture ahead of time and reheat before serving for a quick and easy meal.

Presentation Ideas

Garnish the Foul with a sprinkle of sumac or paprika for a pop of color.

Pairing Recommendations

Serve Omani Foul with a side of fresh cucumber salad or pickled vegetables for a refreshing contrast.

Storage and Reheating Instructions

Store any leftover Foul 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

Calories: 180 per serving

Carbohydrates

Carbohydrates: 25g per serving

Fats

Total Fat: 5g per serving

Proteins

Protein: 10g per serving

Vitamins and minerals

This dish is a good source of Vitamin C, Iron, and Folate.

Alergens

This recipe contains legumes and may not be suitable for those with bean allergies.

Summary

Omani Foul is a nutritious dish rich in protein, fiber, and essential vitamins and minerals. It is a healthy and satisfying meal option for any time of day.

Summary

Omani Foul is a flavorful and nutritious dish that is easy to make and perfect for a satisfying meal. Enjoy this traditional Omani recipe with family and friends for a taste of Middle Eastern cuisine.

How did I get this recipe?

I can't forget the first time I saw this recipe for Omani Foul. It was many years ago, when I was just a young girl living in a small village in Oman. My grandmother, who was known for her delicious cooking, had invited a group of women from the neighboring villages over for a cooking exchange. Each woman was asked to bring a dish that was traditional to her region, and I was lucky enough to be allowed to watch and learn from these talented cooks.

As the women arrived, carrying pots and pans filled with aromatic dishes, I couldn't help but feel a sense of excitement and curiosity. I had always loved cooking, and the opportunity to learn new recipes from different cultures was something I knew I couldn't pass up. Little did I know that this cooking exchange would introduce me to one of my all-time favorite recipes - Omani Foul.

One of the women, a kind and gentle soul named Fatima, had brought a large pot of Foul for the exchange. Foul is a traditional Omani dish made with fava beans, tomatoes, onions, and a blend of spices. As soon as I took my first bite, I knew I had to learn how to make it myself. The flavors were unlike anything I had ever tasted before - rich, earthy, and bursting with a symphony of spices.

I approached Fatima and asked her if she would be willing to share her recipe with me. She smiled warmly and agreed, telling me that she had learned how to make Foul from her own grandmother many years ago. As she walked me through the steps and ingredients, I listened intently, eager to soak up every detail. I watched as she carefully measured out the fava beans, chopped the tomatoes, and sautéed the onions in a blend of fragrant spices.

As the dish simmered on the stove, filling the air with its mouthwatering aroma, Fatima shared with me the history of Foul and its significance in Omani culture. She explained how the dish was traditionally eaten for breakfast, served alongside warm pita bread and a side of tangy pickles. I could feel my mouth watering as I imagined the flavors coming together in perfect harmony.

After a few hours of cooking and chatting, the Foul was finally ready. Fatima dished out generous portions for each of us to enjoy, and I eagerly took my first bite. The flavors were even more delicious than I remembered - creamy, spicy, and utterly satisfying. I knew that this recipe would be a staple in my own kitchen for years to come.

As the women finished their meals and began to pack up their dishes, I thanked Fatima profusely for sharing her recipe with me. She smiled and gave me a hug, telling me that cooking is all about sharing and learning from one another. I couldn't agree more - this cooking exchange had opened my eyes to the beauty of different cuisines and the joy of connecting with others through food.

From that day on, I made it a point to perfect my own version of Omani Foul, adding my own twist and flair to the traditional recipe. I experimented with different spices, tried out new cooking techniques, and even shared the recipe with my own children and grandchildren. Each time I make Foul, I am transported back to that sunny afternoon in the village, surrounded by the laughter and chatter of women as we bonded over our love of cooking.

Now, as I sit in my own kitchen, stirring a pot of simmering Foul on the stove, I can't help but feel grateful for the memories and experiences that have shaped my culinary journey. Cooking has always been a source of joy and comfort for me, and I know that I will continue to learn and grow as a cook for years to come. And as I take my first bite of the fragrant, flavorful Omani Foul, I am reminded once again of the power of food to bring people together and create lasting memories.