An easy middle eastern ful recipe made with canned white beans, olive oil, lemon juice, garlic, salt and chickpeas. This Lebanese style ful is easy to make and loaded with bright flavors. Gluten free, vegan and full of protein and fiber, this bean recipe is for everybody!
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
I was inspired by a YouTube video where the Lebanese chef took a ladle full of light colored, medium sized beans I had never seen before, mashed them with a fork, added minced garlic and drizzled olive oil and lemon juice on top. I loved all of the ingredients he used and decided to make it for myself. I am glad I did, not only was it bright and tasty but filled me up. I used canned navy beans because they are soft and mash easily. They also are a mild tasting bean and will not compete against the lemon juice and garlic. My favorite part about this dish, besides that it is both healthy and easy to make, is that I have all of these ingredients in my cupboard. So on those days when I can’t figure out what to eat, now I have another ‘back pocket’ recipe. We know this dish as Ful Medames but in the middle eastern countries, it’s simply known as ful.
Ful is everywhere in the middle east. A traditional bean dish dating back a thousand years or so, ful can be found from Israel, Lebanon, Iraq, Syria and around to the northern coast of Africa and south of Egypt. Each country has its own spin on the dish as well as each family. The beans are usually mashed, sometimes spices are added and usually olive oil, lemon juice and garlic make an appearance. Occasionally tahini too.
Types of Beans Used for Ful
- Small round beans known as ‘bath beans’ or Ful Hammam.
- European broad beans or Ful Rumi.
- Fava beans.
- ‘Country beans’, a middle sized white bean.
- Navy beans.
- olive oil
- lemon Juice
- boiled eggs
- tomato Sauce
- chili peppers
Ful is commonly found in mezze, also known as meze. Mazze means ‘snack’ in Persian and is a group of savory, sometimes spicy appetizers that is served with alcoholic drinks. Mezze can also be the first course of a multi-course dinner. It is the same concept as tapas in Spain, dim sum in Asia and appetizer plates at dinner parties in the U.S.
I am a fan of mezze. My hubby and I just call it a snack plate. I love all of the healthy, robust snacks that are usually included in mezze so I snack to my hearts content without the guilt. Do you ever eat a snack plate for dinner? We do it all the time.
Did you make this recipe? Don’t forget to rate the recipe and comment below! Take a picture and tag us @FusionCraftiness #FusionCraftiness on Instagram for a chance to be featured in our Insta Stories:)