الطبخ على الكانون
الطبخ على الكانون is a easy Moroccan recipe that serves 4. 250 calories per serving. Recipe by مربوحة Marbouha TV on YouTube.
Prep: 30 min | Cook: 45 min | Total: 1 hr 20 min
Cost: $10.60 total, $2.65 per serving
Ingredients
- 2 cups Dried Fava Beans (rinsed and soaked overnight, skins removed if possible)
- 8 cups Water (for soaking and cooking)
- 2 tablespoons Olive Oil (extra‑virgin preferred)
- 4 pieces Garlic Cloves (peeled and minced)
- 1 teaspoon Ground Cumin (freshly toasted for best flavor)
- 1 teaspoon Ground Coriander
- ½ teaspoon Sudanese Spice Blend (Dukkah or Baharat) (optional, adds authentic warmth)
- ¼ cup Fresh Parsley (chopped)
- 1 teaspoon Salt (or to taste)
- 1 tablespoon Lemon Juice (freshly squeezed)
Instructions
Soak the Beans
Place the dried fava beans in a large bowl, cover with 8 cups of water and let soak for at least 8 hours or overnight. This softens the beans and reduces cooking time.
Time: PT8H
Rinse and Peel (Optional)
Drain the beans in a colander, rinse under cold water and gently rub each bean between your fingers to remove loose skins. Discard skins.
Time: PT10M
Cook the Beans
Transfer the beans back to the kanoun, add fresh water to cover by 2 inches, bring to a boil over medium heat, then reduce to a gentle simmer. Cook until beans are tender, about 35‑45 minutes.
Time: PT45M
Temperature: medium heat
Prepare the Spice Mix
While beans simmer, mince the garlic, chop the parsley, and measure cumin, coriander, Sudanese spice blend, and salt in a small bowl.
Time: PT10M
Season the Beans
When beans are tender, drain most of the cooking liquid, leaving about ½ cup in the pot. Stir in olive oil, the minced garlic, cumin, coriander, Sudanese spice, and salt. Simmer on low heat for 5‑7 minutes, allowing the flavors to meld.
Time: PT7M
Temperature: low heat
Finish with Fresh Herbs and Lemon
Remove the pot from heat, stir in chopped parsley and lemon juice. Taste and adjust seasoning if needed.
Time: PT5M
Serve
Transfer the spiced fava bean stew to a serving bowl. Serve with warm crusty bread, flatbread, or over rice.
Time: PT3M
Nutrition Facts
- Calories
- 250
- Protein
- 12 g
- Carbohydrates
- 30 g
- Fat
- 8 g
- Fiber
- 8 g
Dietary info: Vegetarian, Vegan, Gluten-Free, Dairy-Free
Allergens: Garlic
Ingredient Substitutions
- Instead of Dried Fava Beans: Canned fava beans (drained)
- Instead of Olive Oil: vegetable oil, sunflower oil
- Instead of Garlic Cloves: garlic paste
- Instead of Ground Cumin: ground coriander
- Instead of Ground Coriander: ground cumin
- Instead of Sudanese Spice Blend (Dukkah or Baharat): ground paprika, cayenne pepper
- Instead of Fresh Parsley: cilantro
- Instead of Salt: sea salt
- Instead of Lemon Juice: lime juice
Equipment Needed
- Kanoun or Heavy‑Bottomed Pot
- Large Bowl
- Colander
- Chef’s Knife
- Cutting Board
- Wooden Spoon
- Measuring Cups and Spoons
Critical Steps — Do Not Skip
- Soaking the beans overnight (or at least 8 hours) to ensure they become tender.
- Removing excess cooking liquid before adding oil and spices to avoid a watery stew.
- Adding lemon juice at the end to preserve its fresh flavor.
Chef Tips from the Video
- Toast the cumin and coriander briefly before adding to release their essential oils.
- If using canned fava beans, rinse well and reduce cooking time to 10 minutes.
- A drizzle of preserved lemon or a pinch of harissa can add a pleasant heat.
Troubleshooting
Beans are still hard after cooking time.
Add more water and continue simmering until tender; older beans may need extra time.
Stew is too watery.
Increase heat to medium‑high and simmer uncovered for a few minutes to reduce the liquid.
Flavor is bland.
Add a pinch more salt, a splash of lemon juice, or extra cumin and coriander.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in portioned containers for up to 2 months; thaw overnight before reheating.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- Cook a larger batch and refrigerate; flavors improve after a day.
- Reheat gently on low heat, adding a splash of water if the stew looks dry.
Frequently Asked Questions
What is the cultural significance and history of Spiced Fava Bean Stew (Foul) in Moroccan cuisine?
Foul, or fava bean stew, is a staple across Morocco and the wider Maghreb. Historically it was a humble farmer’s breakfast that later became a beloved everyday dish, often served with bread and enjoyed at family gatherings.
What are the traditional regional variations of Spiced Fava Bean Stew (Foul) in Moroccan cuisine?
In northern Morocco, foul is often cooked with tomatoes and paprika, while in the south it may include preserved lemons and a heavier dose of cumin. Coastal versions sometimes add seafood for a richer flavor.
How is Spiced Fava Bean Stew (Foul) traditionally served in Morocco?
Traditionally, foul is served hot in a shallow bowl, drizzled with olive oil, and accompanied by warm khobz (Moroccan bread) or msemen. It is common to garnish with fresh parsley and a squeeze of lemon.
During which occasions or celebrations is Spiced Fava Bean Stew (Foul) traditionally associated in Moroccan culture?
Foul is a popular dish for Ramadan suhoor, family brunches, and informal gatherings. Its simplicity makes it ideal for large groups during holidays such as Eid al‑Fitr.
What makes Spiced Fava Bean Stew (Foul) special or unique in Moroccan cuisine?
The combination of earthy fava beans with aromatic spices like cumin, coriander, and a touch of Sudanese spice blend creates a deep, comforting flavor that is both rustic and vibrant, reflecting Morocco’s blend of Berber and Arab culinary traditions.
What are the most common mistakes to avoid when making Spiced Fava Bean Stew (Foul)?
Common mistakes include under‑soaking the beans, over‑cooking which makes them mushy, and adding lemon juice too early, which can toughen the beans. Follow the soaking and timing steps carefully.
Why does this Spiced Fava Bean Stew (Foul) recipe use a kanoun or heavy‑bottomed pot instead of a regular saucepan?
A kanoun distributes heat evenly and retains moisture, preventing the beans from drying out. This traditional vessel also adds a subtle smoky flavor when cooked over a low flame.
Can I make Spiced Fava Bean Stew (Foul) ahead of time and how should I store it?
Yes, the stew improves after a few hours in the fridge. Store in an airtight container for up to 4 days, or freeze in portioned bags for up to 2 months. Reheat gently on low heat.
What texture and appearance should I look for when making Spiced Fava Bean Stew (Foul)?
The beans should be tender but still hold their shape, with a thick, glossy broth. The stew should have specks of green parsley and a golden hue from the olive oil and spices.
What does the YouTube channel Marbouha TV specialize in?
The YouTube channel Marbouha TV specializes in home‑cooked Moroccan and North African recipes, often featuring traditional techniques, family‑style cooking, and practical tips for everyday cooks.
How does the YouTube channel Marbouha TV's approach to Moroccan cooking differ from other cooking channels?
Marbouha TV focuses on authentic, low‑tech methods using everyday kitchen tools like the kanoun, and emphasizes cultural storytelling alongside step‑by‑step guidance, unlike many channels that rely on high‑tech gadgets.
Last updated: August 30, 2026
