Recipe: Shahan Ful–Eritrean Full Energy Breakfast

Shahan ful is an Eritrean breakfast you’ll love when visiting the country. The special dish is prepared by cooking fava beans on low heat until they are soft. You can then mash the cooked beans into a puree and combine them with diced onions, spices, chili peppers, lemon juice, and tomatoes.

To get the most out of shahan ful, garnish with yogurt and eat it with bread rolls. 

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Traditionally, shahan ful is prepared during Lend and Ramadam in Sudan, Ethiopia, Somalia, South Sudan, and Eritrea. The ingredients are easy to find in any African store near you.

People Also Read: Recipe: The Best Guide to Cooking Mauritanian Harira

How to Prepare Shahan Ful 

Ingredients 

• 1 hot pepper
• 1 tbsp olive oil
• 2 tomato, diced
• 1 onion, minced
• 1 tbsp black pepper
• 2 cups of fava beans 
• ½  tbsp ground cumin
• 3 cloves of garlic, minced 
• ¼  cup vegan plain yogurt
• 2 crusty white buns (optional)
• 1 tbsp clarified butter (optional)

Instructions

1. Wash and slowly cook the fava beans for 1 hour or more until softened. Set aside. You can also use a can of foul medames instead of fava beans.
2. Use the wooden spoon or bean masher to mash the fava beans until they are semi-smooth.
3. Add the black pepper, salt, and cumin, and stir fry for 2 minutes
4. Allow to cook for 5-7 minutes, and turn off the heat.
5. Transfer the shahan ful to a plate and garnish with minced onion, tomatoes, chili pepper, and olive oil. Add the vegan plain yogurt on top of the shahan ful.
6. You can eat the dish with the white buns.

People Also Read: Recipe: Samp– Eswatini’s Delicious Breakfast

Video Credit: Habesha Tsegereda Kitchen

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Habesha shares recipes across the world on her YouTube channel.

Shahan Ful

Eritrean

Sedi Djentuh

Shahan ful is an Eritrean breakfast you’ll love when visiting the country. The special dish is prepared by cooking fava beans on low heat until they are soft. You can then mash the cooked beans into a puree and combine them with diced onions, spices, chili peppers, lemon juice, and tomatoes.

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Prep Time 15 hours hrs

Cook Time 1 hour hr 15 minutes mins

Total Time 1 hour hr 30 minutes mins

Course Breakfast

Cuisine African

Servings 5

Calories 100 kcal

Equipment

Bean Masher

Ingredients

  

1x2x3x

• 1 hot pepper
• 1 tbsp olive oil
• 2 tomato diced
• 1 onion minced
• 1 tbsp black pepper
• 2 cups of fava beans
• ½ tbsp ground cumin
• 3 cloves of garlic minced
• ¼ cup vegan plain yogurt
• 2 crusty white buns optional
• 1 tbsp clarified butter optional

Instructions

 

• Wash and slowly cook the fava beans for 1 hour or more until softened. Set aside. You can also use a can of foul medames instead of fava beans.
• Use the wooden spoon or bean masher to mash the fava beans until they are semi-smooth.
• Add the black pepper, salt, and cumin, and stir fry for 2 minutes
• Allow to cook for 5-7 minutes, and turn off the heat.
• Transfer the shahan ful to a plate and garnish with minced onion, tomatoes, chili pepper, and olive oil. Add the vegan plain yogurt on top of the shahan ful.
• You can eat the dish with the white buns.

Video

Nutrition

Serving: 1gCalories: 100kcalCarbohydrates: 1gProtein: 50gFat: 1gCholesterol: 1mgSodium: 5mgPotassium: 26mgVitamin A: 800IUVitamin C: 800mgCalcium: 800mgIron: 800mg

Keyword Eritrean Breakfast, Fava beans, Shahan Ful

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