Ful Akhdar Maslouq — Levantine Stewed Green Fava and White Beans

Middle Eastern Fast Without Oil Published June 13, 2026

Across the Levant, ful is breakfast, supper, and everything between — earthy stewed beans you scoop up with bread until you are full. This version layers tender white beans with green fava for a double-bean depth, simmered in their own liquor with garlic, cumin, and a barrage of lemon. There is no oil at all: the richness comes from mashing some of the beans to thicken the broth and from a punchy raw garlic-lemon dressing stirred in at the end. It is the kind of bowl that anchors a long fasting day.

Built for strict Wednesday and Friday tables. On oil days, the classic move is a pool of olive oil poured over the top before serving. On fish days, a few flaked sardines or anchovies turn it into a heartier plate. Not for xerophagy days, as it is cooked.

FASTING LEVEL: Fast Without Oil (oil finish in notes)
SERVINGS: 4
TIME: 30 minutes (with canned beans)

INGREDIENTS

- 2 cans (400g each) cooked fava beans (ful medames), drained
- 1 can (400g) white beans (cannellini or navy), drained
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon chili flakes (optional)
- 1 large tomato, finely diced
- 1 cup (240ml) water or vegetable broth
- 1 teaspoon salt, plus more to taste
- Juice of 2 lemons
- 1/2 cup chopped fresh parsley
- Extra lemon wedges and warm flatbread, to serve

METHOD

1. In a saucepan over medium heat, add 3 tablespoons water and half the minced garlic. Cook, stirring, for 1-2 minutes until the garlic is soft and fragrant and the water has mostly cooked off — sautéing in water, not oil.

2. Add the cumin and chili flakes and stir for 30 seconds, then add the diced tomato and cook 3-4 minutes until it breaks down into a thick base.

3. Add the drained fava beans, white beans, water or broth, and salt. Bring to a gentle simmer and cook for 8-10 minutes, until everything is hot through and the broth has thickened slightly.

4. With a fork or potato masher, mash about a third of the beans directly in the pot. This releases their starch and gives the stew a thick, creamy body without any oil.

5. Stir in half the lemon juice. Taste and adjust salt and lemon — ful should be bright and savory.

6. For the finishing dressing, mix the remaining minced garlic with the remaining lemon juice and a pinch of salt. Spoon the beans into bowls, drizzle with the garlic-lemon dressing, and shower with parsley. Serve hot with warm flatbread and extra lemon.

NOTES

- On oil days, pour a generous swirl of extra-virgin olive oil over each bowl just before serving — this is the traditional finish.
- On fish days, top with flaked sardines or a few chopped anchovies for a more substantial meal.
- To use dried beans: soak overnight and simmer until tender (favas 60-90 min, white beans 60 min), then proceed from step 1 using their cooking liquid as the broth.
- The raw garlic-lemon dressing at the end is non-negotiable for flavor without oil — it carries the dish.