Monday, February 22, 2016

Ethiopian Shehan Ful--Fava Beans with Toppingz!

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This is what Shehan Ful looks like when you're working with a little bit of bare bones pantry. 
It's best with lots of toppings--here it's with the last of an avo, an old green onion and a bit of EFA oil mixed with berbere.
Shehan Ful is one of my favorite recipes from Teff Love < affiliate link>--and it's especially great to whip up when the house is low in pantries and produce. The other day I was HANGRY and realized that even though I really needed to get to the store to stock up, I still had enough hiding about to whip this together. I rilly respect beans for always being there.

Here's a pic of the sort of fava needed for both Shehan Ful and Madames Ful. 
Favas go by all sorts of names including bell pea, cow pea, broad bean, horse bean, pigeon pea, and marrone.
Shehan Ful is a fava bean dish, that's very similar to an easy to find Middle Eastern dish called Ful Muddames/Medames. They're both made out of a small, brown fava bean that's usually stocked in groceries that specialize in food from the Arab speaking world.

This is what ful looks like after you go grocery shopping, and you remember the homemade yogurt in the back of the fridge. It's topped with tomato, green onion, avocado, jalapeño, Super-Fast homemade yogurt, and a berbere+olive oil drizzle.
Shops usually stock this tiny fava canned or dried. I prefer to cook them myself because they tend to have a really thick skin and can be a little mealy if not cooked until really, really soft. This bean definitely benefits from a long soak and lots of cooking (a pressure cooker or a slow cooker makes this task easiest).

tofu vegan gluten-free crispy stir-fry proteinStraight outta Teff Love
Shehan Ful--Fava Beans with all the Toppings!
Makes 3 1/2 cups
Before you start, please read through the blog post and the recipe below!

Truly, you can make this recipe with any sort of bean and it'll be tasty, but traditionally it's made using a small brown fava bean, which has a really unique flavor and texture.

When buying berbere, please be sure to purchase a brand that's imported from Ethiopia. The domestic berbere I've tried from Penzey's and Frontier is mostly just heat from cayenne. Not only is it too hot, but it's missing the flavor you need from the addition of a lot of other spices. If you're in Portland, click here for a list of my favorite spots to pick up Ethiopian cooking supplies.

What You Need:
♥ 1/2 onion, diced
♥ 2 tablespoons evoo, plus more for drizzling
♥ 1 tablespoon minced garlic
♥ 1/2 teaspoon salt
♥ 1 teaspoon ground berbere
♥ 1/2 teaspoon ground cumin
♥ 3 cups cooked or canned fava beans (they should be very tender)
♥ 1 cup water (or if using homemade, reserve a cup of the cooking water)
♥ 1 small tomato, diced
♥ 2 tablespoons minced green or other onion
♥ 1 jalapeno chile, seeded, veined and minced
♥ 1/4 teaspoon mild or smoked paprika, or extra berbere
♥ Cubed avocado, unsweetened plain vegan  yogurt, or vegan sour cream for optional garnish

What You Do:
Put the diced onion, oil, garlic, and salt in a medium saucepan and cook over medium-high heat, stirring frequently, until the onion has softened and is just beginning to brown, about 8 minutes. If the onion or garlic begins to stick, decrease the heat slightly. Stir in the berbere and cumin and cook for 1 minute. Add the fava beans and water.

Increase the heat to high and bring to a boil. Decrease the heat to medium and simmer until the beans are very soft and the water has thickened into a light gravy, about 10 minutes. Mash using a large spoon or fork. The mixture should be mostly smooth but with some bean pieces throughout (similar to the texture of refried beans). Season to taste with additional salt if desired.

Spoon onto a platter or individual plates and sprinkle evenly with the tomato, green onion, chile, and paprika. Drizzle with olive oil and garnish with avocado and eat with some crusty bread, if you have any.

Heavy on the avo--always.

vegan gluten free blog kittee

Thanks for visiting my little crumb of the internet! Come back soon and tell your friends.
xo kittee

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