Stewed and mashed fava beans warmed with onion, tomato, garlic, chili, and oil, often topped with egg and eaten for breakfast with bread. A protein-dense morning meal that holds blood sugar steady all morning.
Ful is the breakfast that fuels working people across the Horn of Africa and the Nile — cheap, filling, and protein-packed. It offers Black American families a savory, blood-sugar-stable breakfast model that breaks from the sweet-cereal-and-pastry pattern marketed into Black neighborhoods.
Fava beans are exceptionally high in protein and soluble fiber, making ful a slow-burning breakfast that prevents the mid-morning glucose crash that drives overeating. Favas are also a natural source of L-dopa, a dopamine precursor studied for mood and movement. The folate and iron support red blood cell health. As a savory, fiber-rich breakfast, ful is a powerful alternative to the sugar-and-refined-carb morning that spikes blood sugar in Black American households.
Simmer dried fava beans (or use canned) until very soft, then mash partially. Warm with sauteed onion, garlic, chopped tomato, cumin, and chili in a little oil. Top with chopped egg, fresh tomato, onion, and a drizzle of oil. Scoop with injera or bread.
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