Discover the Flavors of Persia: 20 Authentic Iranian Food Recipes to Try
Iranian cuisine is a culinary treasure trove, with a rich history and diverse regional flavors. From fragrant rice dishes to hearty stews and savory kebabs, Persian cooking offers endless possibilities for adventurous eaters. In this article, we’ll explore the world of Iranian food by sharing 20 authentic recipes that showcase the country’s unique blend of Mediterranean, Central Asian, and Middle Eastern influences.
From classic comfort foods like Tahdig Crispy Rice to flavorful stews like Fesenjan Pomegranate Walnut Stew, these recipes are sure to delight your taste buds. Whether you’re a seasoned foodie or just looking for new culinary inspiration, this collection of Iranian dishes has something for everyone.
Persian Jeweled Rice
This fragrant and flavorful side dish is a staple in Persian cuisine, perfect for accompanying grilled meats or as a main course with vegetables.
Ingredients:
• 1 cup long-grain rice
• 2 cups water
• 2 tablespoons vegetable oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup mixed saffron-infused rice (or regular white rice)
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground cardamom
• Salt to taste
• 1 tablespoon golden raisins (optional)
• Fresh parsley or barberries for garnish (optional)
Instructions:
1. Rinse the rice and soak it in water for at least 30 minutes.
2. Heat the oil in a large saucepan over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the garlic and saffron-infused rice (or regular white rice). Cook for 1-2 minutes, stirring constantly.
4. Add the water, cinnamon, cardamom, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 20-25 minutes or until the water is absorbed and the rice is cooked.
5. Fluff the rice with a fork, then garnish with golden raisins and fresh parsley or barberries if desired.
Cooking Time: About 30-35 minutes
Ghormeh Sabzi Herb Stew
This traditional Iranian stew is a flavorful blend of herbs and spices, perfect for a comforting meal. Ghormeh Sabzi is often served with steamed basmati rice or crusty bread.
Ingredients:
– 1 cup dried parsley
– 1/2 cup dried cilantro
– 1/4 cup dried fenugreek leaves (optional)
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– Salt and black pepper to taste
– 2 cups water
Instructions:
1. Rinse the dried herbs and soak them in water for at least 4 hours or overnight.
2. Drain and chop the herbs coarsely.
3. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add cumin, coriander, salt, and black pepper. Cook for 1 minute.
5. Add chopped herbs and water to the pot. Bring to a boil, then reduce heat and simmer for 30 minutes or until the stew has thickened slightly.
Cooking Time: 40-50 minutes
Fesenjan Pomegranate Walnut Stew
Experience the rich flavors of Iran with this iconic Fesenjan stew, a hearty and aromatic dish made with pomegranate juice, walnuts, and chicken. This sweet and savory recipe is perfect for special occasions or cozy nights in.
Ingredients:
– 1 lb boneless, skinless chicken thighs
– 2 cups pomegranate juice
– 1 cup chopped fresh walnuts
– 2 tablespoons vegetable oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cinnamon
– Salt and black pepper to taste
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until translucent.
3. Add the chicken, pomegranate juice, walnuts, garlic, cinnamon, salt, and pepper. Stir well.
4. Bring the mixture to a boil, then reduce heat to low and simmer for 30 minutes or until the chicken is cooked through.
5. Serve hot over rice or with crusty bread.
Cooking Time: 30-40 minutes
Tahdig Crispy Rice
A classic Persian dish, Tahdig is a crispy and golden-brown rice that’s often served as a side to rich and flavorful main courses. This recipe yields a perfectly cooked and crunchy rice that’s sure to impress your family and friends.
Ingredients:
– 1 cup long-grain rice
– 2 cups water
– 1 tablespoon vegetable oil
– Salt, to taste
Instructions:
1. Rinse the rice thoroughly and soak it in water for at least 30 minutes.
2. Heat the oil in a large saucepan over medium-high heat. Drain the rice and add it to the pan, stirring constantly for about 5 minutes or until the rice is lightly toasted.
3. Add the remaining 2 cups of water to the pan and bring to a boil. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the liquid has been absorbed and the rice is cooked.
4. To achieve the crispy Tahdig effect, increase the heat to high and stir constantly for about 5 minutes or until the rice turns golden-brown and crispy.
Cooking Time: 25-30 minutes
Zereshk Polo Barberry Rice
A classic Iranian dish, Zereshk Polo is a flavorful and aromatic rice dish infused with the sweetness of barberries (zereshk) and the savory flavors of saffron and onions. This recipe is a simplified version of the traditional Persian dish.
Ingredients:
– 1 cup basmati rice
– 2 cups water
– 1/4 cup barberries, rinsed and drained
– 1 small onion, finely chopped
– 1/2 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 1 tablespoon vegetable oil
– Salt to taste
Instructions:
1. Rinse the rice and soak it in water for at least 30 minutes. Drain the water and set aside.
2. Heat the oil in a large saucepan over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the soaked saffron threads and stir well.
4. Add the rice to the saucepan and stir well to combine with the onion and saffron mixture.
5. Add the barberries and salt to taste. Stir well to combine.
6. Add 2 cups of water to the saucepan and bring to a boil.
7. Reduce heat to low, cover, and simmer for 15-20 minutes or until the water is absorbed and the rice is cooked.
Cooking Time: 20-25 minutes
Mirza Ghasemi Smoky Eggplant Dip
Mirza Ghasemi Smoky Eggplant Dip
A flavorful and smoky dip inspired by the rich culinary traditions of Iran, perfect for snacking or as a party appetizer.
- Ingredients:
- 1 large eggplant
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 cup plain Greek yogurt
Instructions:
- Preheat the oven to 400°F (200°C). Pierce the eggplant with a fork several times and roast for 45 minutes, or until tender.
- In a pan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute.
- Let the eggplant cool, then peel off the skin and mash it in a bowl. Mix with the cooked onion mixture, cumin, smoked paprika, salt, and pepper.
- Fold in the Greek yogurt until well combined. Serve at room temperature or chilled for up to 3 days.
Cooking Time: 50 minutes
Ash Reshteh Noodle Soup
A hearty and comforting Persian soup made with noodles, herbs, and spices. This recipe is a perfect blend of flavors and textures to warm your soul.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 2 cups mixed herbs (parsley, dill, cilantro)
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– 1/2 teaspoon paprika
– Salt and black pepper to taste
– 4 cups chicken broth
– 1 cup water
– 1/2 cup cooked noodles (such as egg noodles or rice noodles)
– 2 tablespoons lemon juice
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the mixed herbs, cumin, turmeric powder, paprika, salt, and black pepper. Stir well to combine.
5. Pour in the chicken broth and water, and bring the mixture to a boil.
6. Reduce heat to low and simmer for 10-15 minutes or until the soup has thickened slightly.
7. Add the cooked noodles and lemon juice. Stir well to combine.
8. Taste and adjust seasoning as needed.
Cooking Time: 20-25 minutes
Kebab Koobideh Grilled Minced Meat
A classic Persian dish, Kebab Koobideh is a flavorful and aromatic grilled minced meat kebab. This recipe yields tender and juicy kebabs that are perfect for special occasions or everyday meals.
Ingredients:
– 1 pound ground beef (80% lean)
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon tomato paste
– 1 teaspoon ground cumin
– 1/2 teaspoon ground cinnamon
– Salt and black pepper, to taste
– 10-12 wooden skewers, soaked in water for at least 30 minutes
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, combine ground beef, chopped onion, minced garlic, tomato paste, cumin, cinnamon, salt, and black pepper. Mix well with your hands until just combined.
3. Thread the meat mixture onto the skewers, leaving a small space between each piece.
4. Brush the kebabs with a little water and place them on the grill.
5. Cook for 8-10 minutes, turning occasionally, or until cooked through to your desired level of doneness.
6. Serve hot with steamed basmati rice, grilled vegetables, or your favorite accompaniments.
Cooking Time: 8-10 minutes
Baghali Polo with Lamb
A classic Persian dish that combines the warmth of saffron-infused rice with tender lamb, perfect for special occasions or everyday meals.
Ingredients:
– 1 cup long-grain basmati rice
– 2 cups water
– 1/4 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 1 pound boneless lamb shoulder or leg, cut into small pieces
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and black pepper, to taste
– Fresh parsley or dill, chopped (optional)
Instructions:
1. Rinse rice and soak it in water for at least 30 minutes. Drain and set aside.
2. Heat oil in a large skillet over medium-high heat. Add lamb and cook until browned, about 5 minutes. Remove from heat and set aside.
3. In the same skillet, add chopped onion and cook until softened, about 3-4 minutes. Add garlic, cumin, salt, and black pepper; cook for an additional minute.
4. Cook rice according to package instructions using the soaked saffron as a flavor enhancer.
5. Combine cooked lamb mixture with cooked rice and mix well.
6. Serve hot, garnished with chopped parsley or dill if desired.
Cooking Time: 45-50 minutes
Shirin Polo Sweet Rice
A traditional Persian dessert, Shirin Polo is a sweet rice dish infused with aromatic spices and dried fruits. This recipe yields a fragrant and flavorful dessert perfect for special occasions.
Ingredients:
– 1 cup long-grain white rice
– 2 cups water
– 1/4 cup sugar
– 1 tablespoon rosewater
– 1 tablespoon orange blossom water
– 1/2 teaspoon ground cardamom
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground saffron threads, soaked in 1 tablespoon hot water
– 1/2 cup chopped dried apricots
– 1/2 cup chopped almonds
Instructions:
1. Rinse the rice and soak it in water for 30 minutes. Drain and set aside.
2. In a large saucepan, combine sugar, rosewater, orange blossom water, cardamom, cinnamon, and saffron mixture. Heat over medium heat, stirring until the sugar dissolves.
3. Add the drained rice to the saucepan and stir to combine.
4. Cook for 15-20 minutes or until the rice is cooked and the liquid has been absorbed.
5. Stir in the chopped apricots and almonds.
6. Serve warm or at room temperature.
Cooking Time: 30-40 minutes
Adas Polo Lentil Rice
This recipe is a flavorful and nutritious take on traditional lentil rice, infused with the warm spices of Adas Polo, a popular Persian dish. This comforting meal is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups cooked white rice
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 2 cups water or lentil broth
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onion and cook until translucent, about 3-4 minutes.
3. Add garlic, cumin, coriander, and turmeric; cook for an additional minute.
4. Add lentils, rice, salt, and pepper; stir to combine.
5. Add water or broth and bring to a boil.
6. Reduce heat to low, cover, and simmer for 20-25 minutes or until lentils are tender.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Sabzi Khordan Herb Platter
Experience the aromatic flavors of Iran with this simple and vibrant Sabzi Khordan Herb Platter recipe, perfect for serving alongside your favorite Middle Eastern dishes.
Ingredients:
– 1/2 cup fresh parsley leaves
– 1/4 cup fresh dill leaves
– 1/4 cup fresh tarragon leaves
– 1/4 cup scallions (green onions), thinly sliced
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. In a medium bowl, combine parsley, dill, tarragon, and scallions.
2. Add the garlic, salt, and pepper to the herb mixture; stir well.
3. Drizzle the olive oil over the herbs and gently toss to coat.
4. Serve immediately or refrigerate for up to 1 hour before serving.
Cooking Time: None! This platter is ready in just a few minutes of preparation.
Khoresh Bademjan Eggplant Stew
A flavorful Iranian stew that combines tender eggplant with aromatic spices and herbs, perfect for a cozy dinner.
Ingredients:
– 2 medium eggplants, sliced into 1-inch thick rounds
– 2 tablespoons vegetable oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup chopped fresh parsley
– 1 cup cooked lamb or beef, diced (optional)
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
– 1 can (14 oz) diced tomatoes
– 1/4 cup water
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Cook onion and garlic until softened, about 5 minutes.
3. Add eggplant slices and cook for an additional 5-7 minutes, or until tender.
4. Stir in parsley, meat (if using), cinnamon, cumin, salt, and pepper.
5. Add diced tomatoes and water; bring to a simmer.
6. Reduce heat to low and let stew cook for 20-25 minutes, or until flavors have melded together.
Cooking Time: 30-40 minutes
Morasa Polo Jeweled Rice
A vibrant and flavorful side dish from Iran, Morasa Polo is a colorful rice recipe infused with saffron, rosewater, and dried fruits. This sweet and savory jewel-toned rice is perfect for special occasions or everyday meals.
Ingredients:
– 1 cup long-grain basmati rice
– 2 cups water
– 1/4 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 1 tablespoon rosewater
– 1/4 cup dried apricots, chopped
– 1/4 cup golden raisins
– 1/4 cup pistachios, chopped
– Salt to taste
– Vegetable oil for greasing the pot
Instructions:
1. Rinse the rice and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large saucepan, combine the soaked saffron threads, rosewater, apricots, raisins, and pistachios.
3. Add the drained rice to the saucepan and mix well to coat with the flavored mixture.
4. Cook over medium heat, stirring constantly, until the liquid is absorbed and the rice is tender (about 20-25 minutes).
5. Season with salt to taste.
Cooking Time: 20-25 minutes
Kuku Sabzi Herb Frittata
A flavorful twist on the classic omelette, this Kuku Sabzi Herb Frittata is a Persian-inspired delight that combines eggs, herbs, and spices for a savory breakfast or brunch treat.
Ingredients:
– 6 eggs
– 1/2 cup chopped fresh cilantro (Kuku)
– 1/4 cup chopped scallions (green onions)
– 1/4 cup chopped parsley
– 1/4 cup grated fresh dill
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon cumin, 1/8 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. Heat the olive oil in an 8-inch oven-safe skillet over medium heat.
4. Add chopped herbs and cook until wilted, about 2 minutes.
5. Pour in the egg mixture and cook until edges start to set, about 1 minute.
6. Transfer skillet to the oven and bake for 12-15 minutes or until eggs are cooked through.
7. Remove from oven and let cool slightly before serving.
Cooking Time: 15-20 minutes
Sholeh Zard Saffron Pudding
Sholeh Zard Saffron Pudding Recipe:
This traditional Persian dessert is a creamy and aromatic delight, infused with the subtle flavor of saffron and the warmth of cardamom. Sholeh Zard is often served at special occasions and celebrations.
Ingredients:
– 1 cup milk
– 1/2 cup sugar
– 1/4 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 1/4 teaspoon ground cardamom
– 1/2 cup heavy cream
– 1 large egg, beaten
– 1/4 teaspoon salt
Instructions:
1. In a medium saucepan, combine milk, sugar, saffron with its soaking liquid, and cardamom. Cook over medium heat, stirring occasionally, until the sugar dissolves.
2. Bring the mixture to a simmer and cook for 5 minutes or until it thickens slightly.
3. Remove from heat and stir in heavy cream, beaten egg, and salt.
4. Strain the pudding into individual serving cups or a large serving dish.
5. Refrigerate for at least 2 hours or overnight before serving.
Cooking Time: 10-12 minutes
Gheimeh Split Pea Stew
A hearty and flavorful Persian stew made with split peas, meat, and aromatic spices.
Ingredients:
– 1 cup dried green split peas, rinsed and drained
– 2 lbs beef or lamb, cut into small pieces
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon paprika
– Salt and black pepper, to taste
– 4 cups water
– 2 tablespoons vegetable oil
Instructions:
1. In a large pot, heat the oil over medium heat.
2. Add the onions and cook until softened, about 5 minutes.
3. Add the garlic, cumin, paprika, salt, and pepper. Cook for an additional minute.
4. Add the meat and cook until browned, about 5-7 minutes.
5. Add the split peas and water. Bring to a boil, then reduce heat and simmer for 1 hour or until the peas are tender.
6. Serve hot over rice or with crusty bread.
Cooking Time: 1 hour
Halim Bademjan Eggplant Stew
This traditional Persian stew, Halim Bademjan, is a flavorful and hearty dish that combines tender eggplant with aromatic spices and rich tomato sauce. It’s perfect for a cozy dinner or special occasion.
Ingredients:
– 2 large eggplants, cut into 1-inch cubes
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 can (14 oz) crushed tomatoes
– 1 cup vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Heat olive oil in a large saucepan over medium-high heat.
2. Add onion and garlic; cook until onion is translucent, about 5 minutes.
3. Add eggplant cubes and cook for 5-7 minutes, stirring occasionally.
4. Stir in crushed tomatoes, vegetable broth, cumin, paprika, salt, and pepper.
5. Bring to a boil, then reduce heat to low and simmer, covered, for 30-40 minutes or until eggplant is tender.
6. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 45-50 minutes
Mast-o-Khiar Cucumber Yogurt Dip
A refreshing twist on traditional yogurt dips, Mast-o-Khiar is a popular Persian condiment that combines the coolness of cucumbers with the tanginess of yogurt. Perfect for hot summer days or as a flavorful accompaniment to your favorite dishes.
Ingredients:
– 1 large cucumber, peeled and grated
– 1 cup plain Greek yogurt
– 1/2 cup chopped fresh dill
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. In a medium bowl, combine the grated cucumber and salt. Let it sit for 10-15 minutes to allow excess water to be released.
2. Drain the cucumber mixture through a fine-mesh sieve or cheesecloth. Squeeze out as much liquid as possible.
3. In a separate bowl, mix together the yogurt, chopped dill, and lemon juice until well combined.
4. Add the drained cucumber mixture to the yogurt mixture and stir until smooth.
5. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None! This dip is best served chilled.
Enjoy your Mast-o-Khiar Cucumber Yogurt Dip with pita bread, vegetables, or as a topping for grilled meats or kebabs.
Shirin Polo with Chicken
This classic Shirin Polo recipe is a flavorful and aromatic dish that combines the sweetness of saffron-infused rice with the savory taste of chicken. Perfect for special occasions or everyday meals, this dish is sure to impress your family and friends.
Ingredients:
– 1 cup basmati rice
– 2 cups water
– 1/4 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the rice according to package instructions.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned, about 5-7 minutes.
3. Add the onion and garlic to the skillet and cook until the onion is translucent.
4. Stir in the cumin, salt, and pepper. Cook for an additional minute.
5. Combine the cooked rice with the chicken mixture, stirring well to combine.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Summary
Discover the rich flavors and aromas of Persian cuisine with these 20 authentic recipes from Iran. From classic dishes like Ghormeh Sabzi Herb Stew and Fesenjan Pomegranate Walnut Stew to popular appetizers like Mirza Ghasemi Smoky Eggplant Dip, this collection showcases the diversity of Iranian cooking. With a focus on fresh herbs, spices, and grains, these recipes offer a culinary journey through the Middle East. Try traditional favorites like Kebab Koobideh Grilled Minced Meat or Shirin Polo Sweet Rice, and explore unique desserts like Sholeh Zard Saffron Pudding.
Leave a Reply