Full of Beans Blog Post by Asma Abdalla, CEO & Founder of Empower Women for Change

In Sudan, beans are enjoyed in a variety of ways, often as a central part of daily meals. Below are a selection of Sudan’s most popular bean dishes: 

1. Foul Medames 

Foul Medames, simply known as “foul”, is one of the most popular dishes in Sudan. It is made from slow-cooked fava beans that are mashed and seasoned with various ingredients which are locally produced such as organic sesame oil, aromatic cumin powder, white cheese, and finely sliced French onions. 

Foul is usually served for breakfast and dinner, often in a communal setting. It is traditionally eaten with bread (baladi bread) and garnished with a variety of toppings like sesame or olive oil, lemon juice, chopped onions, tomatoes, white cheese, boiled eggs, and sometimes chili peppers. It’s common for family members or friends to gather around a large bowl or platter of foul, each person scooping up bites with pieces of bread. 

2. Tamiya (Sudanese Falafel) 

Tamiya, the Sudanese version of falafel, is made from ground fava beans mixed with spices, then formed into patties or balls and deep-fried until crispy. Tamiya is often eaten as a snack or part of a larger meal. It can be served in sandwiches with bread, accompanied by salads, or dipped in various sauces like tahini or hot sauce. Tamiya is commonly enjoyed as street food or prepared at home for breakfast or as a light meal. 

3. Bean Stews 

Bean stews, using different types of beans like black-eyed peas or kidney beans, are also common in Sudanese cuisine. These stews are often spiced with garlic, onions, cumin, and sometimes meat or bone broth for added flavour. These stews are typically served over rice, with bread, or alongside vegetables. They are hearty and comforting, making them a popular choice for lunch or dinner. 

4. Salads and Side Dishes 

Beans are also used in salads and side dishes, adding protein and texture to meals. Common ingredients in these salads include chopped vegetables, lemon juice, and olive oil. Bean salads are often served as part of a larger meal, accompanying main dishes like grilled meats or fish. 

5. Boiled or Mashed Beans 

Simple preparations of beans, such as boiling or mashing, are also common. These beans can be lightly seasoned with salt, pepper, and sesame or olive oil. This method is straightforward and often served as a quick, nutritious meal. It is particularly popular in rural areas where meals are often prepared with minimal ingredients. Boiled or mashed beans are usually eaten with bread, making for a simple yet satisfying dish. 

6. Celebratory and Religious Occasions 

Beans are also eaten during special occasions and religious events, such as during Ramadan, where they provide a nutritious and filling option for iftar (the meal to break the fast). During these times, beans are often prepared with more elaborate seasonings and served with a variety of side dishes, reflecting the importance of the meal. 

Figure 1: Sudan’s popular foul (fava beans) dish topped with White Cheese, Fresh Tomatoes, Onions, Rocket Leaves, Drizzled with Sesame Oil, and Served with Eggs and Bread. 

In conclusion, In Sudan, beans are much more than a staple food; they are a cornerstone of daily life and a deep-rooted symbol of culture, community, and resilience. Whether served as foul medames, Tamiya (falafel), hearty stews, or simple salads, beans provide not just nourishment but also a sense of togetherness, as they are often shared in communal settings. 

Beans play a crucial role in sustaining Sudanese life, offering a rich source of affordable nutrition while embodying the principles of sustainability and self-reliance. It connects generations through traditional dishes, supports sustainable agricultural practices, and fosters a sense of pride in cultural heritage.