Syrian Foul Mudammas (Mediterranean Stewed Fava Beans)

As many of you know, I used to be the Average Arab Girl — but my mission has grown beyond just sharing delicious dishes. I’m here to celebrate Syrian cuisine — recipes that are not only rich in flavor and tradition but also deeply nutritious and beautifully simple to make.

Syria, my parents' home country, rests on the eastern coast of the Mediterranean Sea, with a coastline stretching about 110 miles. Our food culture is shaped by centuries of influence from neighboring Mediterranean countries like Greece, Italy, Turkey, and Spain. So when people talk about the Mediterranean diet — yes, Syria is proudly part of that! This way of eating has been recognized as one of the healthiest lifestyles in the world for four years in a row, thanks to its focus on whole, fresh, and balanced foods.

Today, I’m sharing one of my favorite Syrian breakfast dishes — Syrian Foul Mudammas (Mediterranean Stewed Fava Beans). It’s hearty yet light, made with soft fava beans cooked with chickpeas, fresh tomato, onion, parsley, and a drizzle of olive oil and lemon juice. Traditionally eaten with warm pita bread, this dish is a complete, plant-based meal that gives your body the macronutrients and minerals it needs to start the day right.

It’s also easy to make — ready in under 20 minutes, with only about 10 minutes of prep. And the best part? It’s budget-friendly. A can of fava beans and chickpeas cost about $1 each, and the fresh ingredients come to just a few dollars more. For less than $10, you can create a wholesome, authentic Syrian meal that’s dairy-free, gluten-free, and vegan.

Though traditionally enjoyed for breakfast, I love having this dish any time of day — it’s warm, comforting, and nourishing in every bite. I have no doubt it’ll become one of your new go-to meals too.

Yields: 2

Portion: ½ bowl

Prep time: 10 minutes

Total time: 20 minutes

This recipe is dairy free, gluten free, and vegan.

---

Ingredients:

1 (15 oz) can fava beans, drained and rinsed (I've provided a link of an example of fava beans you can purchase)

1 (15 oz) can chickpeas, drained and rinsed

1 ½ cup water

2 garlic cloves, minced

Salt, to taste

1-2 plum tomato (or 1 beefsteak tomato), finely diced

¼ cup fresh parsley, finely diced

½ sweet onion, finely diced

1–2 tbsp extra virgin olive oil

Juice of ½ lemon

---

Instructions:

1. Cook the beans: In a small pot, add the fava beans and chickpeas. Add water. Bring to a boil over high heat.

2. Season: Add the minced garlic and a pinch of salt to the pot. Let the mixture cook until the fava beans are soft, about 5–7 minutes.

3. Prepare the mix-ins: While the beans cook, finely dice the tomato, onion, and parsley. Set aside.

4. Mash the beans: Once the beans are tender, use a pestle or the back of a spoon to gently mash the fava beans and chickpeas in the pot. Mash to your desired texture — slightly chunky is ideal.

5. Assemble the salad: Transfer the fava bean and chickpea mixture to a serving bowl. Add the diced tomato, onion, and parsley. Drizzle with olive oil and lemon juice, and season with salt to taste.

6. Serve: Enjoy warm or at room temperature with pita bread for dipping.

   
   

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD

⁣