Ful Medames (Egyptian-Type Fava Beans)

Ful Medames – sometimes spelled Ful Medammes or Foul Mudammas – is a hearty fava bean stew that is eaten in a variety of ways in many parts of the Middle East, usually for breakfast. This is the Egyptian style that author Anissa Helou calls “breakfast par excellence enjoyed by the rich and poor alike, on the street or at home”.

It is made with whole dried fava beans in their shell; Do not use split favas for this, as they will turn into (delicious) porridge that is better for dips and soups. Look for small Egyptian fava beans, not the big ones, soak them in some baking soda overnight (to soften the skin) then cook them on the stove for a couple of hours or use an Instant Pot for a much quicker one Path. Helou’s 2018 book “Feast” also includes instructions for a Syrian ful; see VARIATION for this option.

Active time: 10 minutes; Total time: 3 hours 10 minutes plus overnight soak; or 1 hour 30 minutes if you are using an Instant Pot

Go on: The favas can be cooked and refrigerated for up to 1 week, then reheated in the microwave or over low heat on the stove before garnishing and serving.

Storage information: Chill for up to 1 week or freeze for up to 3 months.

Where to buy: Small dried fava beans in their shells can be found in the Middle East and some international markets or online.

Servings: 2 – 3 4 – 6 8 – 12 12 – 18

4 – 6

Tested size: 4-6 servings

  • 1 pound of dried whole fava beans with shell, preferably mini, soaked overnight in plenty of water with 1 teaspoon of baking soda

  • 4 cups of water, plus more as needed

  • 1 teaspoon fine salt, plus more to taste

  • 3 cloves of garlic, grated or pressed

  • Extra virgin olive oil, to be drizzled on

  • 1 medium firm tomato (3 1/2 ounces), cut into small cubes

  • 3 spring onions, cleaned and thinly sliced

  • 1/4 cup flat leaf parsley leaves, chopped

  • 1/2 teaspoon of ground cumin

  • 1 lemon, cut into 8 wedges, for serving

  • Flatbread for serving


Drain the favas and rinse under cold water. Transfer to a large saucepan and add the water, adding more if necessary until just covered. Bring to a boil over medium heat, then reduce the heat to low, cover and simmer for 2 to 3 hours, until the beans are very tender and the liquid has thickened. After about 1 hour, check that the beans are not drying out and, if so, add just enough boiling water to barely cover them. (Don’t add too much, or you’ll be diluting the dish.) When they’re done (and not before), stir in the salt.

Alternatively, cook the beans in an Instant Pot: combine them with the water in the pot, put the lid on and turn on the HIGH for 1 hour. Manually release the pressure, then check to see if the beans are very tender. (You shouldn’t have to add more water as the pot’s tight seal doesn’t allow evaporation.) If they’re not tender, reseal them, turn HIGH for 10 minutes, then manually release the pressure and check again . Repeat until the favas are very tender.

To serve, coarsely mash the beans in the pot, leave a little whole, then mix in the garlic, season to taste and, if necessary, season with more salt.

Place the beans in a large serving bowl. Drizzle everything with olive oil. Stack the diced tomato in the middle of the beans, then sprinkle with the spring onions and parsley. Sprinkle the cumin on the edges of the beans; and serve with the lemon wedges and flatbread.

VARIANT: To serve the beans the Syrian way, leave them whole, not pureed. Mix 1/2 cup of tahini with 1 chopped clove of garlic and the juice of 1 lemon. Gradually stir in 3/4 cup water until the sauce has the consistency of cream. Put the sauce in a large serving bowl and top with the hot beans. Dilute 2 tablespoons of Turkish or Aleppo paprika paste with 3 tablespoons of water and drizzle over it as desired. Serve with pita, tomatoes and spring onions.

Recipe source

Adapted from “Fixed” by Anissa Helou (Harper Collins, 2018).

Tested by Joe Yonan.

Email questions to the grocery department.

Email questions to the grocery department below food@washpost.com.

Swedish-style ‘meatballs’ and creamy pasta: Faculty Night time Vegan’s midweek recipes for tinned beans | Meals

W.When I say that I’m a canned bean fan, I mean, I’m a canned bean fan. A friend once joked that I could write a cookbook called Doing New Things With a Tin of Beans, which I almost mistook for a challenge. Nutritionally they’re a powerhouse, but it’s their versatility that really gives me life. I recently found out that you can mix a whole can of cannellini beans into a silky smooth double cream substitute, ideal for shiny pasta sauces like this vegan penne alla vodka. Borlotti, on the other hand, are beautiful and meaty when pureed with diced mushrooms and used like ground beef.

Borlotti beans Swedish “meatballs” (picture above)

Don’t be tempted to mash the beans – you want them to be chunky in consistency – so I would advise against using a food processor if you can avoid it. A fork or potato masher should do the job.

preparation 15 minutes
Cook 45 minutes
Serves 4th

For the “meatballs”
1 x 400g can Borlotti beans, drained and rinsed
60g panko breadcrumbs
50ml boiling water
2 tbsp vegan bouillon
, or storage powder
2 Tea spoons
vegan sauce granules (I use red bisto, but strict vegans may prefer an alternative)
1 teaspoon Marmite
25g vegan butter or margarine
1 medium onion
, peeled and finely chopped
85g shiitake mushrooms, finely chopped
½ teaspoon fine sea salt
½ teaspoon ground black pepper
⅛ teaspoon ground nutmeg
¼ tsp allspice
1 tbsp vegetable oil
Finely chopped
Parsely, serve
Lingonberry or lingonberry sauce, serve

For the sauce
40g vegan butter
3 tbsp white flour
380ml vegetable stock
150ml unsweetened and unflavoured soy milk

In a medium bowl, mash the beans with a fork until each is just broken and the mixture is lumpy; do not crush into a paste. Add the breadcrumbs and mix.

Put the boiling water, broth, bisto and marmite in a measuring cup and stir until smooth.

Set a medium skillet over medium heat and add the butter. Once the onion is melted, add the onion and sauté, stirring, for two minutes. When the chopped onion becomes translucent, add the mushrooms, stir-fry for another 8-10 minutes, then add salt, pepper and spices, stir, and remove from heat.

Add the onions to the bean puree and stir to blend. With slightly moistened hands, shape the mixture into tablespoon-sized balls and place on a plate.

Put the pan back on medium heat and add the vegetable oil. Fry the balls in two servings for about 10 minutes each, turning regularly until they are lightly browned all over, then transfer to a plate while you make the sauce.

Set the skillet on medium-low heat and add the butter. After melting, stir in the flour until a smooth paste is formed. Gradually add the broth and stir until smooth. Simmer gently, stirring constantly, until the mixture thickens into a rich sauce. While stirring, add the soy milk in a slow, steady stream and, once the sauce is smooth and creamy, turn the heat down to low and return the meatballs to the pan. Simmer gently for a few minutes, stirring often so that the sauce doesn’t stick, then serve with mashed potatoes or pappardelle, some fresh parsley and a little cranberry or lingonberry sauce.

Penne alla vodka with cannellini cream

Penne alla vodka by Richard Makin with cannellini cream.

You need a high speed mixer to get a really smooth cannellini cream. If you don’t have any, use a hand blender or food processor to make the beans as smooth as possible, then pass through a fine sieve to catch any hard shells.

preparation 10 mins
Cook 20 minutes
Serves 4th

1 x 400g can Cannellini beans, undrained
100ml unsweetened and unflavored soy milk

2 tbsp olive oil
1 small onion
, peeled and very finely chopped
2 cloves of garlic, peeled and chopped
4 tbsp tomato puree
½ teaspoon sugar
350g puree
70ml vodka
½ teaspoon chilli flakes
, plus extra for serving
Salt and black pepper
300g dried penne
1 small
handful Basil leaves, break up

Put the beans and their liquid with the soy milk in a high-speed mixer, puree until smooth and creamy, then set aside.

Place a medium saucepan on medium heat and add the olive oil. Once hot, add the onion and sauté, stirring regularly, for three to five minutes until tender. Add the garlic and sauté for an additional two minutes, being careful not to turn it brown.

Add tomato puree, sugar, passata, vodka and chilli flakes, stir and bring to a simmer. Cover the pan and let the sauce simmer for eight to ten minutes, stirring occasionally so it doesn’t get caught.

In the meantime, bring a large pot of salted water to the boil, add the penne and cook al dente according to the instructions on the packet.

As soon as the sauce is reduced and thickened, stir in the cannellini cream, season to taste and keep warm.

When they are al dente, drain the pasta and collect 150 ml of the cooking water. Add the pasta to the sauce, reduce the heat and mix. Cook, toss, and stir often, for two minutes, adding the reserved pasta water as needed to dissolve the sauce (you may not need all of the water; use just enough to get the sauce to the consistency you want).

Serve with an additional pinch of chilli flakes or freshly ground black pepper and a pinch of fresh basil.

Richard Makin writes the Vegan school evening Blog

Makhani Rajma (North-Indian Fashion Creamy Purple Beans)

Rajma, or red bean based dishes, is a staple food in many Indian households. Of the many Indian preparations that use red kidney beans, Makhani Rajma is a classic. It uses spice layering techniques to build up the flavor, with onions, tomatoes, and a dash of cream added right when they shine best. The recipe can be adapted to dietary needs. If you like chili, you will like Makhani Rajma. This dish is usually served as an accompaniment to a larger meal, but it can also be eaten as a starter. The finished dish tastes even better when it rests in the refrigerator overnight. Serve family-friendly with basmati or brown rice, naan and / or raita.

Active time: 30 minutes; Total time: 1 hour

Storage information: The sauce can be prepared up to the addition of beans and refrigerated for up to 3 days.

Where to buy: Indian bay leaf (Tamal patra) can be found in Indian grocery stores and online.

In a deep, heavy-bottomed pan, heat the oil over medium heat until it shimmers.

If you are using onions, add them to the pan and cook, stirring frequently, for 6 to 8 minutes, until soft and light golden brown. Stir in the ginger and garlic and, while stirring, making sure that nothing burns, cook for about 30 seconds until they are aromatic. Add the cinnamon, cloves, cardamom and bay leaf and cook for about 1 minute, stirring, until fragrant.

If you’re using the onions, sprinkle the cayenne pepper on top and mix to coat it evenly. (If you’re not using the onions, take the pan off the heat and let it cool for about 1 minute before adding the cayenne pepper, as it will burn instantly in very hot oil.)

Add the tomatoes and stir evenly with the spices. Cook, stirring, until the liquid starts to evaporate, about 2 minutes. (See NOTES for a smoother sauce.)

Add the beans and stir gently so they don’t break. Add the water, cover and reduce the heat to low. Cover and cook, stirring occasionally to prevent the beans from sticking to the bottom of the pan, until slightly thickened, about 20 minutes.

When the sauce starts to thicken, add the fenugreek leaves. Stir in sugar and season with salt. Cover again and continue to cook until the sauce thickens and the flavors merge, another 10 minutes.

Try one of the beans and if it’s still not flavorful add 1/4 to 1/2 cup of water, cover again and simmer for another 10 minutes, then try again. Cover and cook for another 10 minutes. Season to taste and add more salt and sugar or honey if necessary.

Remove and discard the cinnamon stick and bay leaf to serve. Pour the cream over it, remove from the stove and serve hot, family-style, as a side dish or main course, optionally with rice, naan and raita as a side dish.


For a smooth sauce, puree the tomatoes and spices before adding the beans. Take the pan off the heat and let it cool for a few minutes. Remove and save the cinnamon and bay leaf, then use a hand blender to process the sauce in short bursts to reduce the splashing until smooth. If you use a regular mixer, let the sauce cool completely before processing. After pureeing, add the sauce to the pan, add the cinnamon stick and bay leaf again, and continue with the rest of the recipe.

If you don’t use onions, use 1 cup of chopped tomatoes as well.

The dish is best if you use homemade beans. See related recipe for Simply Perfect Pot of Beans.

The recipe can be adapted to other types of cooked beans, including black-eyed peas and adzuki beans. Or replace the beans with your preferred ingredient, e.g. B. parboiled baby potatoes and halved cremini mushrooms, or proteins such as.

Indian bay leaf, also known as tamal patra, has a different taste than regular bay leaf and results in a more complex flavor.

Fresh fenugreek leaves and the dried seeds have a different taste from dried fenugreek leaves. Do not replace.

Tested by Ann Maloney.

Email questions to the grocery department below food@washpost.com.

Colombian-Type Black Beans With Potatoes and Plantains

Mexican-American cookbook author Edgar Castrejón often serves this with rice and a chickpea stew, but it’s so hearty that it can easily be a meal in itself. Castrejón writes that he learned how to make these beans from his partner’s Colombian mother, who told him, “Without her, it’s not a real party.” Feel free to use beans that you cooked with dried beans; the dish becomes even richer and spicier.

Active time: 25 minutes; Total time: 50 minutes

Notes on storage: The beans can be refrigerated for up to 1 week or frozen for up to 3 months.

Servings: 2 – 3 4 – 6 8 – 12 12 – 18

4 – 6

Tested size: 4-6 servings; makes 8 cups

  • 2 tablespoons of avocado, sunflower or other vegetable oil

  • 1 large white onion (12 ounces), cut into 1/2-inch cubes

  • 2 small russet potatoes (5 ounces total), scrubbed and cut into 1/2-inch cubes

  • 2 (15-ounce) cans of black beans, one drained and one not drained (or 3 cups of homemade beans plus 1/2 cup of cooking liquid)

  • 2 Roma tomatoes (7 ounces total), cut into 1/2-inch cubes

  • 1 large green or light yellow plantain, peeled and cut into 1/2-inch cubes

  • 1 cup low-sodium or homemade vegetable broth (see corresponding recipe)

  • 2 teaspoons of ground cumin

  • 2 teaspoons of garlic powder

  • 1 teaspoon smoked paprika

  • 1 teaspoon fine sea or table salt, plus more to taste

Related recipes

In a large saucepan or Dutch oven, heat the oil over medium heat until it shimmers. Add the onion and cook, stirring, for 5 to 6 minutes until translucent. Add the potatoes and cook, stirring occasionally, until they take on some color, about 4 minutes. Add the beans and their liquid, tomatoes, plantains, broth, cumin, garlic powder, paprika and salt.

Turn up the heat to bring the mixture to a boil, then reduce to medium-low, cover, and cook until the potatoes and plantains are tender, 20-25 minutes. Season to taste and, if necessary, season with more salt. Serve hot.

Recipe source

Adapted from “Advantage” by Edgar Castrejón (Ten Speed ​​Press, 2021).

Tested by Joe Yonan.

Email questions to the grocery department.

Email questions to the grocery department below food@washpost.com.

Winners introduced in Purple Beans and Rice Artwork Contest | Leisure/Life

The winners of the Red Beans and Rice Art Contest were announced by the competition sponsors, Cajun Country Rice, Camellia Brand and Savoie’s Foods.

In the Grade 5-8 Student Category, the winners are: First Place – Robyn Hays from Chalmette; second place – Sophia Kryszewski from Lafayette; third place – Kassidy Spears from Jonesville.

In the adult section (from 18 years) the winners are: First place – Lori Petrie from Opelousas; second place – Robin Miller of Baker; third place – Sherryl Guillory from Lafayette.

“We loved the opportunity to see so many people artistically interpret what this iconic Louisiana meal means to them. We warmly congratulate the winners and hope they can enjoy the prizes – which appropriately include red beans and rice – and some money to spend as they please, ”said Robert Trahan, co-owner of Falcon Rice Mill and Cajun Landreis in Crowley.

The Stockout: Cargill places its cash the place its beans are

Cargill’s announcement last week that it would make an investment of nearly half a billion dollars in soybeans caught my attention as it suggested that one of the world’s largest food producers believes soybeans are ready for sustainable growth and the recent rise in prices and the rise in production are not just the result of passing trends. I realize that growing food segments like soy-based dairy alternatives and vegetable meat alternatives, are viewed as sustainable megatrends by many large food and beverage companies and their investors. If you add huge demand from China and India in the short term, you have a soybean market that is off the charts.

For many CPG companies, this is related to the problem that will make or break for many in 2021: whether they can successfully pass on cost inflation (in ingredients, animal feed, fuel, packaging, transportation, etc.) with price increases.

Cargill’s investment underscores soybean production as a growth area. Last week, Cargill announced it would invest $ 475 million to improve its soy processing capabilities. The investment spans seven states and includes upgrading facilities, expanding shredding operations, accelerating loading and unloading times, increasing capacity and improving logistics. The investments are designed to increase the company’s soybean production capacity and provide customers with faster access to soybean-based ingredients. Cargill invests in both food and fuel (soy biodiesel) and to meet growing domestic and international demand.

Soybean prices are at their highest level since mid-2014

(Image: Markets Insider)

Soybean prices have increased largely due to overseas demand. Soybean prices are over US $ 14 / bushel, down from less than US $ 10 / bushel at the beginning of 2020 and their highest level since mid-2014. After the African swine fever debacle that decimated the Chinese pig population and the As the number of Chinese pigs decreased by about 40% in 2019, great efforts are still being made in China to replenish the pig population. In order to replenish the pig population, feed rations must be made that contain corn and soybean meal. As a result, China is expected to buy 104 million tons of soybeans this year, and total U.S. soybean exports are expected to grow 34% in the current crop year 2020-21 compared to crop year 2019-20, according to the USDA. This is due to a period of weak US soybean exports to China in 2019 / 1H20 related to the trade war. When China started buying US soybeans in bulk last year, soybean yields were below expectations, which drove up prices. Soybean stocks have been limited since then, starting the 2020-21 crop year 42% below the previous year’s level.

The resurgence of African swine fever in China is adding to uncertainty about the outlook for soybeans. There have been reports of this return where the sow has fallen 3 to 5% every month since September. The strong resurgence could cause soybean prices and US exports to fall as the Chinese feed a smaller pig population and soybean meal prices, which have fallen since late last year, could be a leading indicator of soybean prices.

However, there is no consensus on what impact African swine fever will have. At a recent investor conference, Archer-Daniels-Midland expressed doubts about a full return of African swine fever to the extent previously observed, citing improved sanitation on farms. The company also described the increased demand for grain from China as a “medium-term phenomenon” and believes that feed prices for soybeans and corn will continue to rise in the near future.

Soybeans ⸺ hectares planted / harvested ↑, stocks ↓, exports ↑

(USDA March WASDE report)

High soybean prices are affecting other US crops. US corn exports are expected to be 46% higher year over year. Soybeans are more profitable to farmers than corn, especially at recent prices, which has resulted in farmers increasing their soybean acreage by about 7 million acres, or 9%, year over year. Maize competes for the same acreage, which is why less acreage is available for maize production. The USDA expects corn to gain a slightly more modest 4% year-on-year in crop year 2020-21. It is also likely that soybean acreage will again expand significantly this summer. As a result, corn prices have also risen sharply, increasing nearly 50% in the past 12 months. Rising crop prices have also been seen in other crops like canola, and rising ingredient prices have led most CPG companies to say they expect cost increases in at least the low single digits, which I think may be underestimating how high their costs are can actually go up.

Canadian Class I Railways set new monthly records for grain wagon loads.

(Source: SONAR; Grain wagon loads sourced from Canadian Class I railways for 2021, 2020, 2019, and 2018 are shown above in blue, green, purple, and orange, respectively.)

Meanwhile, tight transportation markets have made it difficult for soybeans to get to market. Grain produced for export in the US and Canada is typically transported by rail or barge, but a significant portion (5% -7% of US soybean exports) is transported in international shipping containers that are returned to west coast ports. The recent tightness in the international container market has prompted the container shipping companies that own or lease the international containers to do so demand that these containers return quickly without being reloaded with grain On the backhaul routes, this has never been an important profit center for the shipping companies.

The number of empty international containers (mostly 40 feet) returning empty to the ports of LA and Long Beach has increased steadily over the past year.

(Source: SONAR; volume of 40-foot empty containers entering the LA region using a seven-day moving average)

Meanwhile, competition from Brazilian soybean exporters is increasing. The USDA estimates that Brazil exports corn and soybeans could hit record highs, which could put pressure on sea freight rates for bulk cargo. However, soybeans leaving Brazil have a natural disadvantage as shipments leaving Brazil take 45 days to reach ports in China, while shipments leaving the U.S. or Canadian Pacific coast are closer to two to three weeks .

Do you think rising ingredient prices will hurt CPG companies’ results? Let me know mbaudendistel@freightwaves.com.

If you would like to receive this newsletter, please join us here: https://web.freightwaves.com/thestockout