Foul – Protein-packed, and completely vegan
A simple, nourishing, and protein-packed Middle Eastern snack made from fava beans and chickpeas. This traditional dish is creamy, flavorful, and surprisingly easy to prepare using pantry staples. Served with warm pita bread, it’s comfort food at its finest. Perfect with warm pita bread, hummus, fresh vegetables, olives, and a drizzle of extra virgin olive oil.
GETTING READY FOR COOKING
Prep Time: 10 mins | Cook Time: 15 mins | Total Time: 25 mins
Servings: 4 Dietary Info: Vegan, Dairy-Free, Egg-Free, High Protein
Why You’ll Love This Recipe:
✔ Unexpectedly Easy – Ready in under 30 minutes
✔ Simple–Made with simple pantry ingredients
✔ Budget friendly – Budget-friendly for entire family
✔ Perfect Everyday – Perfect for breakfast, brunch, or a light dinner
This Recipe is Ideal for
✔ A quick yet nourishing weekdays meal
✔ BuProtein rich plant based eating
✔ AfteSharing as a part of a mezze plater
✔ Budget-friendly meals
Dietary Adaptations
✔ Gluten free: Serve with gluten-free flatbread, gluten-free pita, or fresh vegetables instead of traditional pita bread.
✔ Oil free: Omit the olive oil and sauté the onion and garlic in a small amount of water or vegetable broth. The tahini will still provide plenty of richness.
✔ Extra Protein: Add an additional can of chickpeas or top with roasted tofu for an even more protein
More Key Details
The combination of fava beans and chickpeas creates a delicious balance of creamy texture and hearty bite.
The combination of fava beans and chickpeas creates a satisfying texture that is both creamy and hearty. Together, these legumes provide a generous amount of plant-based protein, fiber, complex carbohydrates, vitamins, and minerals, making this dish naturally filling and energizing.
Tahini adds a rich, nutty depth that balances beautifully with the brightness of fresh lemon juice and the freshness of parsley. The result is a well-rounded dish with layers of flavor despite using only a handful of simple ingredients.
One of the best things about this recipe is its versatility. It can be served as a traditional breakfast, a light lunch, a satisfying dinner, or as part of a larger Mediterranean-inspired mezze spread. Pair it with warm pita bread, hummus, olives, fresh vegetables, pickles, or a crisp salad for a complete meal.
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Let`s start with the process
1. Prepeare the Base
Drain and rinse the fava beans and chickpeas. Add them to a medium saucepan together with 1 cup of water and place over medium heat.
2. Sauté the Aromatics
Finely chop the onion and garlic. In a small pan, sauté the onion until soft and translucent. Add the garlic and cook for another minute until fragrant.
3. Prepare the Tomato
Dice the tomato into small cubes. Add the tomato together with the sautéed onion and garlic mixture to the saucepan.
4. Add the Flavor
Stir in the tahini, olive oil, salt, and black pepper. Mix well until everything is combined and heated through.
5. Finish with Fresh Ingredients
Remove from heat. Add the chopped parsley and freshly squeezed lemon juice.
Give everything a final stir and adjust seasoning if needed.
6. Serve
Serve warm with pita bread, hummus, fresh vegetables, and plenty of smiles.
Ingredients
For the Foul
- 1 can fava beans
- 1 can chickpeas
- 1 large tomato, diced
- Juice of ½ lemon
- ½ teaspoon salt
- Black pepper, to taste
- 1 bunch fresh parsley, chopped
- 2 garlic cloves, finely chopped
- 1 small onion, finely diced
- 1 cup water
- 2 tablespoons tahini
- 1 tablespoon olive oil
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