Prep Time 30 Min
Cook Time 90 Min
Servings4 servings People
Calories600 kcal
Foul, or fava beans, is a beloved dish in many Middle Eastern kitchens. I typically make it when I want something hearty yet wholesome. This version combines fresh fava beans with tender beef and is complemented by a creamy yogurt sauce. I’ve found that letting the fava beans cook slowly really helps meld the flavors together, which is key for a comforting meal. Occasionally, I forget to clean the rice properly and find it a bit sticky, but it still tastes great with the sauce.
Ingredients
- 1 lb fresh fava beans
- 1 lb fresh beef
- 2 tsp black pepper
- Salt to taste
- 2 cups boiling water
- 2 medium onions, diced
- 3 cloves fresh garlic, minced
- 1/2 cup extra virgin olive oil
- 1/2 cup vegetable oil
- 1 tbsp ghee
- 0.5 lb rice
- 0.25 lb vermicelli
- 1/2 tsp safflower
- 1 tsp ground cinnamon
Instructions
- Heat a suitable pot over medium heat and add olive oil along with the diced onions. Sauté until they are soft.
- Wash the rice a couple of times to get rid of excess starch, then add hot water and safflower, and set aside for 30 minutes.
- Chop the fava beans well and rinse them three times. Add them to the sautéed onions and mix well.
- Season the mixture with salt, black pepper, and mixed spices. Cook on low heat, adding boiling water as needed, for about 30 minutes or until tender.
- In another pot, heat vegetable oil and sauté another diced onion until golden. Add the fresh beef and cook until browned.
- Season the beef with black pepper and ground cinnamon.
- Mix the fava bean mixture into the beef. Stir well and leave to simmer on low heat for about five minutes.
- Pour in two cups of boiling water and add yogurt. Leave it for 15 minutes on medium heat.
- Chop the garlic into small pieces, fry in a pan with ghee until golden brown, then add it to the pot and let it simmer for another 15 minutes.
- In a separate pot, add vegetable oil to the vermicelli and sauté until golden, then add rice and salt, mix together, and pour in boiling water. Cook until rice absorbs the water, then reduce heat and let it cook completely.
What I Notice When Cooking
- The balance of spices in this dish is crucial; too much cinnamon can overpower the delicate flavors of the beans.
- After adding the yogurt, let the dish simmer gently to achieve a creamy consistency without curdling.
- This dish makes a hearty portion, perfect for family gatherings or leftovers for the next day.
Small Adjustments
- When washing the rice, ensure you rinse it thoroughly to avoid stickiness; it’s a common rookie mistake.
- Watching the heat is important; simmer too hard after adding yogurt and you might end up with a curdled sauce.
- For a variation, try adding some fresh herbs like parsley or cilantro for a burst of color and flavor.
Storage and Reheating
Store any leftovers in an airtight container in the fridge for up to three days. When reheating, a little splash of water can help regain moisture and soften the rice.
Nutritional Notes
This dish is around 600 calories per serving, giving you a robust mix of protein and carbs to keep you energized. It’s filling but balanced, making it a good option for a lunch or dinner.
