lebaneseveganfava beansmezzebreakfaststovetop

Foul Moudammas

Name: Foul Moudammas
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Cuisine: Lebanese
Ingredients: 480 g canned fava beans, drained; 2 cloves (10 g) garlic, finely minced; 30 ml lemon juice; 1 tsp (2 g) ground cumin; 1/2 tsp (3 g) fine salt; 1/4 tsp (0.5 g) black pepper; 30 ml extra-virgin olive oil; 60 ml water; 2 pieces (120 g) flatbread; 15 g flat-leaf parsley, finely chopped; 15 ml extra-virgin olive oil; 2 wedges lemon wedges

Foul Moudammas is a warm, comforting mash of fava beans brightened with lemon, garlic, and cumin, then finished with plenty of olive oil and fresh parsley. This version is hearty yet fresh, with a rustic texture that is perfect for scooping up with soft flatbread.

20 min

2 servings

532 kcal

Lebanese

Ingredients

Foul

480 gcanned fava beans, drained
2 cloves (10 g)garlic, finely minced
30 mllemon juice
1 tsp (2 g)ground cumin
1/2 tsp (3 g)fine salt
1/4 tsp (0.5 g)black pepper
30 mlextra-virgin olive oil
60 mlwater

To finish and serve

2 pieces (120 g)flatbread
15 gflat-leaf parsley, finely chopped
15 mlextra-virgin olive oil
2 wedgeslemon wedges

Instructions

1
Drain the fava beans. Finely mince the garlic and chop the parsley. Warm the flatbread briefly in a dry pan or low oven just until soft and pliable; keep covered so it stays tender.
2
Put the drained fava beans and water in a small saucepan over medium heat. Cook for 5-6 minutes, stirring occasionally, until the beans are heated through and start to soften. If the pan looks dry, add 1-2 tablespoons more water; the mixture should stay loose enough to mash.
3
Add the minced garlic, lemon juice, ground cumin, fine salt, black pepper, and the 30 ml olive oil to the pan. Mash the beans with a potato masher or the back of a spoon to your preferred texture: traditionally it should be coarse, not completely smooth. Cook for 2-3 minutes more, stirring, until creamy and fragrant. Taste and adjust with a little more lemon or salt if needed.
4
Spoon the warm foul into shallow bowls or plates. Make a slight well in the center, drizzle over the remaining 15 ml olive oil, and scatter with the chopped parsley. Serve immediately with the warm flatbread and lemon wedges on the side.

Nutrition per serving

532 kcal

Calories

18g

Protein

58g

Carbs

27g

Fat

15g

Fiber

Notes

•Using canned fava beans makes this beginner-friendly dish achievable well within 30 minutes; if using dried beans, they require soaking and long simmering and will greatly increase the cooking time.
•For a looser, more spoonable foul, stir in a splash of hot water before serving; for a thicker dip-like texture, mash a little longer.
•A pinch of chili flakes is a common variation, but the classic lemon-cumin-garlic balance is the heart of the dish.
•Serve with tomato, radish, cucumber, or olives for a fuller mezze-style meal.

Background

Foul moudammas is one of the oldest bean dishes in the eastern Mediterranean and is widely eaten across the Arab world, especially for breakfast. In Lebanon, it is often served warm with olive oil, lemon, and parsley, alongside bread and fresh vegetables. The dish reflects a long tradition of simple, nourishing legume cookery built on pantry staples.

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