Ful (or fool) medames is a dish of seasoned mashed fava beans topped with raw vegetables. While it's prepared in homes across the Middle East, it's considered to be the national dish of Sudan. This recipe hails from Rocky Mountain Sudanese in Aurora, Colorado. Serve with warm pita bread for scooping.

EatingWell Magazine, October 2021


Credit: Jenny Huang

Recipe Summary

20 mins
1 hr 45 mins

Nutrition Profile:



Ingredient Checklist


Instructions Checklist
  • Place beans in a large bowl and cover with 2 inches of water. Soak overnight. (Alternatively, place beans in a large pot and cover with 2 inches of cold water. Bring to a boil. Boil for 2 minutes. Remove from heat, cover and let stand for 1 hour.)

  • Drain the beans and place in a large saucepan. Add 8 cups water and bring to a boil. Reduce heat to medium-low, cover and cook until the beans are soft, 1 to 1 1/2 hours. If necessary, add more water to maintain 1 inch of water above the beans.

  • Reserve 1 cup of the cooking liquid; drain the beans. Transfer the beans to a medium bowl and mash with a potato masher. Add enough of the reserved liquid until the consistency is like a thick pureed soup. Stir in lemon juice, cumin and salt.

  • Spread the bean mixture on a serving platter. Scatter lettuce, cucumber, onion and tomato over the top. Drizzle with oil and sprinkle with feta.

To make ahead

Refrigerate ful (Steps 1-3) for up to 3 days.

Nutrition Facts

about 3/4 cup puree & 2 cups salad
353 calories; fat 8g; cholesterol 8mg; sodium 540mg; carbohydrates 51g; dietary fiber 21g; protein 22g; sugars 8g; saturated fat 2g; potassium 1096mg.