Welcome to the Kingdom of Morocco, country of Imazighens! The history of Moroccan cuisine, which is of Imazighens (Swassa, Ryafa and Zayanes), Jews, Andaloussi and Sahrawi origins, stretches back for several centuries and was able to adapt itself to changes and different modern ingredients from period to period. Moroccan cuisine is rated among one of the most cleverly balanced cuisines, with strong focus on rich flavours, aromas, texture, presentation, and perfect choice of spices and fresh ingredients, thus leading Moroccans to pride themselves on eating tasty, delicious and traditional food on a daily basis. Several Moroccan dishes have become increasingly popular now in other parts of the world (North of America, Australia and Western Europe) and it is no surprise that some neighbouring African countries have adopted the Moroccan Style Flavour. Welcome to my Blog!

15 Feb 2011

فول غناوة - الّلوبية/ Ful or Foul Gnawa/Black-eyed peas or Cowpeas, Moroccan Style/Haricots Secs Oeil Noir!

فول غناوة الّلوبية
This is a classic Moroccan dish, perfect and comforting meal for a cold winter's night. It celebrates the combination of black-eyed peas, fresh tomato, garlic, cumin and lemon, which is unsurprisingly a winner!    You can replace cowpeas with white beans, or whatever type of beans you prefer.  I usually use chicken with black-eyed beans, and sausages with white beans, however this recipe is a  perfect vegetarian dish if cooked without meat, usually served as a starter with some nice bread!  I always use dry cowpeas, but if you are not used to cook them, you can use canned ones. However; if you want to try to cook dry ones:

-Be sure to pick through them to remove any debris or small stones.
-Wash them thoroughly.
-Soak cowpeas overnight, they should be covered with water.
-Make sure to have enough water to keep the cowpeas covered during the cooking process. This is very important to cook them uniformly and not to dry out.

Photos, and Recipe by Mamatkamal


- 300 gr of black-eyed beans or cowpeas/ 300 gr d'haricots secs oeil noir
-1 onion, grated  / 1 oignon râpé

-4 to 5 fresh medium tomatoes, grated / 4 à 5 tomates fraîches râpées, de taille moyenne

-1 tablespoon fresh coriander leaves, chopped / 1 c à soupe coriande fraîche hachée

-1 tablespoon chopped parsley / 1 c à soupe persil frais, finement haché

-1/2 teaspoon tomato paste / 1/2 c à thé ou à café de concentré de tomate

-4 to 5 garlic cloves, chopped / 4 à 5 gousses d'ail hachées

-1  teaspoon paprika / 1 c à thé paprika rouge

- 1 teaspoon of ground cumin / 1 c à thé cumin moulu

-1/2 fresh lemon or preserved lemon / 1/2 de citron frais ou confit

- Some salt / Un peu de sel

-Some ground black pepper / Un peu de poivre noir moulu

-250 gr chicken,cut into pieces /  250 gr de poulet coupé en petits morceaux

-4 tablespoons pure olive oil / 4 c à soupe d'huile d'olive de bonne qualité

-Pinch of sugar (to kill some acidity) / Une pincée de sucre pour tuer l'acidité

-1 tablespoon cornflour / 1 c à soupe de maïzena
 (Cornflour in the UK = cornstarch in the USA = Amidon de maïs in Quebec = Maïzena in Morocco)

Method / Préparation:

1-Clean the cowpeas.  Put in a large bowl and fill up with cold water to cover the cowpeas. Soak them overnight, they will double in size. / Laver les haricots secs oeil noir, dans un grand bol, plongez-les dans l'eau froide et laissez-les tremper pendant toute la nuit.

2-Drain the cowpeas, rinse, cover with cold water and heat to boiling. Cook until they are soft and tender. A cowpea is fully cooked when you can easily mash it with a fork, this will take between 1h30 to 2 hours.  Remember to keep cowpeas covered with hot water while cooking, this is very important if you want them to cook uniformly and not to dry out. / Egoutez et rincez bien les haricots secs oeil noir, couvrir de l'eau froide et porter à ébullition.  Laisser cuire jusqu'à ce qu'ils soient bien tendres (Ceci prendra entre 1h30 jusqu'à  2 heures). Vous saurez qu'ils sont cuites si vous pouvez les écraser facilement avec une fourchette ou le bout du doigt. L'eau doit toujours couvrir les haricots secs oeil noir durant leur cuisson pour éviter qu'ils ne durcissent. Il faudra donc rajouter de l'eau chaude, si nécessaire, en surveillant le niveau d'eau.

Get the sauce ready / Préparer la sauce

1- Sprinkle cornflour over the meat, tossing to coat / Bien enrober les morceaux de poulet dans la maïzena.
2-On medium heat, drizzle olive oil in a pan, add meat and salt and brown the meat / Dans une grande poêle, versez l'huile d'olive et sel, ajouter la viande et faire dorer quelques minutes.

3-Add onion and garlic and let cook for 3 to 5 minutes white stirring. / Ajouter l'oignon et l'ail et laisser cuire pendant 3 à 5 minutes en remuant.

4- Add tomatoes to the meat let them cook for another 5 minutes while stirring. / Ajouter tomates à la viande et laisser cuire encore 5 minutes en remuant.

5- Add coriander, parsley, tomato paste, all spices, lemon, mix all the ingredients and let cook about 10 to 15 minutes while stirring. / Ajouter coriandre, persil, concentré de tomate, les épices, citron et bien mélanger le tout. Laisser cuire environ 10 à 15 minutes en remuant.

6- Add cooked cowpeas as well as some of the water in which they were cooked, then add sugar. Cover and let cook for another 30 to 45 minutes, on a VERY LOW HEAT. Stir occasionally and check the level of water, you might need to add the remainer of cowpeas water.  Add some hot pepper at the end of the cooking time (if you wish) / Ajouter les haricots secs oeil noir, et une petite quantité de l'eau dans laquelle ils sont cuits, ajouter le sucre et laisser cuire pendant envron 30 à 45 minutes en remuant de temps en temps, sur un feu très doux.  Surveillez le niveau de la sauce.  Vous aurez peut-être besoin d'ajouter le reste de l'eau des haricots secs. Ajouter quelques piments forts à la sauce à la fin de cuisson si vous voulez.

7-Adjust Seasoning. / Ajuster l'assaisonement.

8- Serve Ful Gnawa hot, with nice bread and enjoy! / Servir Foul Gnawa chaud avec du bon pain! Bssa7a wa ra7a!
My Tamazirt-Morocco 
Ramadan Dishes 
Moroccan Cookies
Moroccan Ghoriba-Ghriba
Moroccan Tagine
Couscous From Scratch
Moroccan Massaman
Moroccan Meloui-Malwi
Moroccan Toghrift-Batbout
Steamed Rice, Moroccan Style
Steamed Broken Vermicelli, Moroccan Style
Atay/Fresh Mint Tea
Other Food Links!
Post a Comment

Share it

nRelate - Posts Only