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Yemeni Foul Nabulsi
A hearty and flavorful fava bean stew, inspired by Palestinian Foul Nabulsi but with distinct Yemeni spices and preparation methods. It's typically served for breakfast or as a light meal.
🧂 食材
- 500 g Dried fava beans(soaked overnight)
- 1 medium Onion(finely chopped)
- 4 cloves Garlic(minced)
- 2 medium Tomatoes(diced)
- 2 tsp Cumin powder
- 1 tsp Coriander powder
- 1/2 tsp Turmeric powder
- 1/4 tsp Cayenne pepper or chili flakes(or to taste)
- 3 tbsp Vegetable oil or olive oil
- 4-6 cups Water or vegetable broth(as needed)
- to taste Salt
- 1/4 cup Fresh cilantro(chopped, for garnish)
- 2 tbsp Lemon juice(for serving)
- 2 tbsp Tahini(for serving (optional))
👨🍳 步骤
- 1
Drain the soaked fava beans and rinse them thoroughly. Remove any skins if desired, though this is optional.
💡 专业技巧: Soaking overnight is crucial for even cooking and digestibility. - 2
In a large pot or Dutch oven, heat the oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes.
⏱️ 7 minutes - 3
Add the minced garlic and sauté for another minute until fragrant.
⏱️ 1 minute - 4
Stir in the diced tomatoes, cumin, coriander, turmeric, and cayenne pepper. Cook for 5 minutes, stirring occasionally, until the tomatoes begin to break down.
⏱️ 5 minutes - 5
Add the drained fava beans to the pot. Pour in 4 cups of water or broth, ensuring the beans are fully submerged. Bring to a boil.
- 6
Reduce the heat to low, cover the pot, and simmer for 45-60 minutes, or until the fava beans are very tender and starting to break apart. Stir occasionally and add more liquid if the stew becomes too thick.
⏱️ 45-60 minutes💡 专业技巧: The beans should be soft enough to mash easily. - 7
Season generously with salt to taste. You can mash some of the beans against the side of the pot with a spoon to thicken the stew further.
- 8
To serve, ladle the foul into bowls. Drizzle with lemon juice and tahini (if using). Garnish with fresh chopped cilantro.
💡 专业技巧: Serve hot with Yemeni bread (khobz) or flatbread.
💡 专业技巧
- ✓For a smoother consistency, you can blend a portion of the cooked beans with some of the liquid.
- ✓Adjust the spice level according to your preference.
- ✓If you can't find dried fava beans, canned fava beans can be used, but reduce the cooking time significantly and rinse them well.
✨ 创意变奏
为您的创意版本提供灵感
- Add a hard-boiled egg, sliced, on top.
- Incorporate a pinch of dried mint for an extra layer of flavor.
- Stir in some chopped parsley along with the cilantro for garnish.