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Spicy Ethiopian Fava Beans (Shahan Ful)
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  • Summary

    In a medium saucepan, heat the oil over medium heat. Add the onion and garlic and cook, stirring often, until softened, about 7 minutes. Add the berbere, black pepper and cumin and cook, stirring, for 1 minute. Add the fava beans, with their juices, and cook, stirring often, for 10 minutes. Reduce the heat to low and cook, stirring constantly, until the mixture is very thick, about 5 minutes. If the fava beans don’t break down, mash them with a wooden spoon. Stir in the ghee (if using), then remove from the heat. Divide the fava bean mixture between 2 bowls. Top each with large dollop of yogurt, a pile of tomato and a pile of jalapeño or chilies. To eat, stir the toppings into the fava beans and eat with a roll (if using).

    Ingredients

    • 1 tbsp vegetable oil
    • 1 small yellow onion, minced
    • 1 large clove garlic, minced
    • 1 1/2 tsp berbere (Ethiopian spice blend)
    • 1/2 tsp freshly ground
    • black pepper
    • 1/4 tsp ground cumin
    • 1 can (19 oz/540 mL) fava beans (ful medammas), undrained
    • 1 tsp ghee (clarified butter; optional)
    • 1/4 cup plain yogurt
    • 1 tomato, diced
    • 1 jalapeño pepper or fresh green
    • chili, with seeds, minced
    • 2 crusty Italian rolls or other white buns (optional)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 907 % Daily Value *
    • Total Fat: 24 g 37.11%
    • Saturated Fat: 4 g 17.55%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.42%
    • Sodium: 1555 mg 64.8%
    • Calcium: 401 mg 40.05%
    • Potassium: 10 mg 0.27%
    • Magnesium: 0 mg 0%
    • Iron: 8 mg 41.72%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 149 g %
    • Dietary Fiber: 4 g 16.24%
    • Sugar: 11 g
    • Protein: 27 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 5.13%
    • Vitamin C 5.07%
    • Vitamin D 5%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat5
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch10
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total9 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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