Ethiopian Ful Medames Recipe

Ethiopian Ful Medames is a delightful breakfast option that everyone can enjoy, bursting with savory spices and comforting textures. I absolutely adore this dish for its incredible depth of flavor and how it transforms simple fava beans into a truly satisfying meal, perfect for starting any day.

Key Information:

• Prep time: 30 minutes
• Cook time: 40 minutes
• Total time: 70 minutes
• Yield: 5 servings
• Serving size: 240g
• Diet: Vegan
• Cuisine: Ethiopian
• Category: Breakfasts

Ingredient Highlights

• Berbere spice: The heart and soul of many Ethiopian dishes, a complex blend of chili peppers, ginger, garlic, fenugreek, and other aromatic spices that delivers a vibrant, earthy heat. If you can’t find pre-made berbere, you can often find recipes online to make your own, or substitute with a mix of paprika, cayenne, cumin, and a pinch of allspice for a similar warm profile.
• Fava beans: The star of the show, providing a creamy, hearty base. Canned fava beans are incredibly convenient for this recipe, but if you prefer, you can use dried fava beans, just be sure to soak them overnight and cook them until very tender before mashing.
• Fresh ginger and garlic: Non-negotiable for building the aromatic foundation of the stew, providing a pungent, zesty kick that brightens the entire dish. See the full ingredient list in the recipe card below.

Equipment Needed

You won’t need much specialized equipment for this recipe, making it accessible for most home cooks. A small pot is essential for boiling and softening the fava beans to their perfect mushy consistency. A medium skillet is crucial for sautéing the aromatics and building the rich sauce. A sturdy potato masher or even a fork will work perfectly for mashing the fava beans, ensuring they integrate beautifully into the stew.

Step-by-Step Overview

1. Crafting Ethiopian Ful Medames is a straightforward process that builds layers of flavor with each step. We begin by preparing the fava beans. Even though they’re canned, a quick boil in fresh water for about 8-10 minutes ensures they become incredibly tender and easy to mash, which is key for that creamy, comforting texture. Don’t skip this step, as it makes all the difference in the final consistency. Once they’re soft, drain them well and mash them thoroughly – a few lumps are fine, but you want mostly a smooth, thick consistency.
2. Next, we move to building the aromatic base in a medium skillet. Start by sautéing the diced onions in oil until they’re beautifully translucent and just beginning to brown, which brings out their natural sweetness. This is where the magic truly begins! Then, the grated ginger and diced garlic join the party, cooking just until fragrant and slightly softened. Be careful not to burn them, as this can make the dish bitter. The vibrant chopped tomatoes, along with the star spice, berbere, and a touch of ground cumin, are then added. Stir this mixture well to prevent the dried spices from clumping, allowing them to bloom in the oil and release their full aroma as the tomatoes soften. Finally, the diced jalapeños are added and cooked until tender, adding a gentle heat that complements the berbere without overpowering it.
3. The grand finale involves bringing everything together. The mashed fava beans are added to the skillet with the seasoned sauce, along with salt to taste. This is the stage where you really want to get in there with your masher or a sturdy spoon, mixing and mashing the beans into the sauce until everything is well combined and heated through. Cook for just about 3 minutes, stirring continuously, to allow all those incredible flavors to meld. Once it’s ready, remove from the heat and, if you like, garnish with a sprinkle of fresh chopped onions, tomatoes, and jalapeños for a burst of freshness and texture. Serve this hearty stew with warm French bread or your favorite whole grain bread for dipping, and for an extra protein boost, a halved hard-boiled egg is a wonderful addition.

Storage & Reheating Tips

Leftover Ethiopian Ful Medames stores beautifully. Transfer any cooled leftovers to an airtight container and refrigerate for up to 3-4 days. To reheat, gently warm the stew in a saucepan over medium-low heat, stirring occasionally, until heated through. If it seems a bit thick, you can add a tablespoon or two of water or vegetable broth to reach your desired consistency. It also reheats well in the microwave in 1-minute intervals, stirring in between.

Variations & Substitutions

This recipe is wonderfully adaptable! For an extra layer of richness, you can stir in a tablespoon of peanut butter or tahini at the end, which is a common addition in some Ful Medames variations. If you prefer a milder dish, reduce the amount of berbere spice or omit the fresh jalapeños. For a different texture, you can leave some of the fava beans whole instead of mashing them all. While traditionally vegan, if you’re not adhering to a plant-based diet, a crumbled hard-boiled egg or a sprinkle of feta cheese can be a delicious topping.

FAQs

A Taste of Home and History

Ful Medames holds a special place in the culinary landscape of many countries across the Middle East and Africa, including Ethiopia. It’s a dish that speaks of ancient traditions and communal breakfasts, often enjoyed with family and friends. For me, it evokes memories of bustling mornings and the comforting aroma of spices wafting from the kitchen. It’s more than just a meal; it’s a connection to a rich cultural heritage, bringing people together over a simple yet profoundly satisfying bowl.

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