Update Date: June 22, 2024
Are you searching for the best Iranian vegetarian recipes to elevate your culinary skills and delight your taste buds? Imagine savoring dishes that are not only healthy and nutritious but also brimming with the rich flavors of Persian cuisine. Iranian vegetarian recipes are renowned for their use of fresh herbs, vibrant vegetables, and aromatic spices, creating a symphony of taste that is both satisfying and memorable.
In this post, we will take you on a gastronomic journey through some of the finest vegetarian dishes that Iran has to offer. Whether you’re a seasoned cook or a kitchen novice, these recipes are designed to be both accessible and impressive, allowing you to create stunning meals with ease. From the herbaceous delight of Sabzi Polo (herbed rice) to the hearty comfort of Kuku Sabzi (Persian herb frittata), each recipe promises to bring a touch of Persian tradition to your dining table.
But the experience doesn’t end with just amazing food. Cooking these dishes also provides a deeper connection to Persian culture and heritage. As you prepare each meal, you’ll not only be treating your senses to the incredible flavors and aromas but also immersing yourself in the culinary traditions that have been passed down through generations.
So, whether you’re looking to expand your vegetarian repertoire or simply want to try something new and exciting, keep reading. We’ll share some of the best Iranian vegetarian recipes that are sure to become favorites in your home. Let’s dive into the world of Persian cuisine and discover the delicious possibilities together!
Iranian Cuisine at a Glance
Iranian cuisine is famous for its wide variety of recipes. As Iran has a rich culture with many beautiful rural areas, villages, towns and cities, you can find this variety everywhere in Iran. North of Iran, Rasht, in particular, is known for the most delicious foods and the best Iranian vegetarian recipes with those mouthwatering side dishes.
Oh, so yummy! Even when I write this article and imagine those foods in front of me, I become hungry. To feel the taste and the smell of those fresh and organic ingredients and refresh all my spirit, I like to close my eyes and continue eating while introducing the best Iranian vegetarian recipes.
Mir’zâ Ghâ’se’mi, One of the Best Iranian Vegetarian Recipes
Here is one of the best Iranian vegetarian recipes that is well-known in northern cities. It can be your lunch today, especially if you are a vegetarian. Don’t hesitate to cook this! It is out of this world! Let’s learn how to make Mirza Ghasemi, a local Iranian food.
Mirza Ghasemi is a recipe chosen from the book “Vegetarians’ Assistant. Vegetarianism is Not Limitation with the Persian Cookbook, By Sajjad Khojasteh Farzad”, available on GetBookOnline.com store
Basic Information
Cuisine: Gilanian
Course: Main Dish
Formal meal (for guest): Yes, No
Recommend for: Breakfast, Lunch, Dinner
Yield: 4 servings
Level (From Gilanian people viewpoint): Medium, Time-consuming
Calories:
The meal:
~ 50 calories per 1 tablespoon, ~ 157 calories per 100g / 3½oz
Timing Information:
To soak: — To prep: ~ 1 hour 15 minutes
To cook: ~ 1 hour
Total time: ~ 2 hours 15 minutes
Ingredients
- ~ 5 medium eggplants;
- ~ 1 lb / 450g tomatoes;
- ~ 1 medium garlic head;
- ~ 4 eggs;
- oil, salt, pepper, and turmeric.
Instructions before Starting One of the Best Iranian Vegetarian Recipes
- Grill the eggplants on the fire. Then remove their skins, mash them, and keep them in a bowl;
- Peel the tomatoes and chop them;
- Peel the garlic cloves and grate them.
To prepare
First, fry the grated garlic with salt, pepper, and turmeric in a frying pan. When the garlic is fried golden, add the chopped tomatoes to fry for a while.
Add the mashed eggplants when the tomato liquid has dried out. After this stage, reduce the heat and stir the ingredients every few minutes because this food sticks at the bottom.
Add the eggs after 20 minutes and stir to mix them all. At this moment, be careful that the food doesn’t burn. Turn off the heat 10 minutes after adding the eggs.
Tips for this food
- This food is served with Po’low or Iranian pieces of bread like San’gak or Bar’ba’ri;
- The food usually sticks at the bottom and burns fast, so you must watch out;
- Gilanian people serve the food with pickled garlic and vegetables.
Sabzi Polo (Herbed Rice)
Basic Information:
Sabzi Polo is a fragrant Persian herbed rice dish often served with fish. It’s a staple during Persian New Year (Nowruz).
Ingredients:
- 2 cups basmati rice
- 1 cup chopped fresh dill
- 1 cup chopped fresh parsley
- 1 cup chopped fresh cilantro
- 1/2 cup chopped fresh chives or green onions
- 2 tbsp dried fenugreek leaves
- 4 tbsp vegetable oil
- Salt to taste
Instructions
Preparation:
- Rinse the rice under cold water until the water runs clear. Soak it in water with 2 tablespoons of salt for at least an hour.
Cooking:
- Boil water in a large pot. Add the soaked rice and cook for 5-7 minutes until al dente. Drain the rice and rinse with cold water.
- In a large pot, heat 2 tablespoons of oil over medium heat. Add a layer of rice, followed by a layer of mixed herbs. Repeat until all rice and herbs are used.
- Pour 2 tablespoons of oil and 1/4 cup of water over the rice. Cover the pot with a lid wrapped in a clean kitchen towel and cook on low heat for 30-40 minutes.
Tips:
- To achieve a crispy rice crust (tahdig), use a non-stick pot and let the rice cook undisturbed.
Kuku Sabzi (Herb Frittata)
Basic Information:
Kuku Sabzi is a Persian herb frittata packed with fresh herbs and a perfect appetizer or side dish.
Ingredients:
- 1 cup chopped fresh parsley
- 1 cup chopped fresh cilantro
- 1 cup chopped fresh dill
- 1 cup chopped spinach
- 6 large eggs
- 1/2 tsp turmeric
- 1 tsp baking powder
- 4 tbsp vegetable oil
- Salt and pepper to taste
Instructions:
Preparation:
- Preheat your oven to 375°F (190°C). Grease a baking dish with 2 tablespoons of oil.
Cooking:
- In a large bowl, mix the herbs, eggs, turmeric, baking powder, salt, and pepper.
- Pour the mixture into the baking dish and bake for 20-25 minutes until the top is golden and the frittata is set.
- Alternatively, cook in a non-stick skillet over medium heat, flipping once.
Tips:
- For extra flavor, add chopped walnuts and barberries to the mixture before cooking.
Baghali Polo (Rice with Dill and Fava Beans)
Basic Information:
Baghali Polo is a fragrant rice dish with dill and fava beans, often served with lamb or chicken.
Ingredients:
- 2 cups basmati rice
- 1 cup fresh or frozen fava beans, peeled
- 1 cup chopped fresh dill
- 4 tbsp vegetable oil
- Salt to taste
Instructions:
Preparation:
- Rinse and soak the rice as described for Sabzi Polo.
Cooking:
- Boil the rice until al dente and drain.
- In a large pot, layer the rice with fava beans and dill.
- Pour 2 tablespoons of oil and 1/4 cup of water over the rice. Cover and cook on low heat for 30-40 minutes.
Tips:
- For a richer flavor, use butter instead of oil.
Aash-e Reshteh (Persian Noodle Soup)
Basic Information:
Aash-e Reshteh is a hearty Persian noodle soup packed with beans, herbs, and greens.
Ingredients:
- 1 cup chickpeas, cooked
- 1 cup red beans, cooked
- 1 cup lentils
- 1 cup chopped fresh parsley
- 1 cup chopped fresh cilantro
- 1 cup chopped fresh dill
- 1 cup chopped spinach
- 1 large onion, thinly sliced
- 200g Persian noodles (reshteh) or linguine
- 4 tbsp vegetable oil
- 1 tsp turmeric
- Salt and pepper to taste
Instructions:
Preparation:
- In a large pot, sauté the onion in oil until golden. Add turmeric and sauté for another minute.
Cooking:
- Add lentils, chickpeas, and red beans with enough water to cover. Cook until lentils are tender.
- Add the herbs, spinach, and noodles. Cook until the noodles are done.
- Adjust seasoning with salt and pepper.
Tips:
- Serve with a dollop of kashk (fermented whey) or yogurt for extra richness.
Tahchin (Layered Saffron Rice Cake)
Basic Information:
Tahchin is a delicious Persian rice cake layered with yogurt, saffron, and often vegetables like spinach or eggplant.
Ingredients:
- 2 cups basmati rice
- 1 cup plain yogurt
- 2 large eggs
- 1 tsp saffron, dissolved in 2 tbsp hot water
- 4 tbsp vegetable oil
- Salt to taste
Instructions:
Preparation:
- Rinse and soak the rice as described for Sabzi Polo. Preheat the oven to 375°F (190°C).
Cooking:
- Mix yogurt, eggs, saffron water, and salt in a bowl. Add the cooked rice and mix well.
- Heat 2 tablespoons of oil in a non-stick ovenproof pot. Spread half the rice mixture, add a layer of sautéed vegetables (optional), and top with the remaining rice.
- Bake for 1 hour until the top is golden and crispy.
Tips:
- Let the Tahchin cool slightly before slicing to ensure clean cuts.
Enjoy these best Iranian vegetarian recipes and immerse yourself in the rich flavors and traditions of Persian cuisine!
Bon Appétit
Do you need help diversifying your vegetarian-friendly menu? Do you want to find more delicious vegetarian recipes? Does this Persian food look delicious? Do you like to cook healthy dishes for your lovely family?
Do you need a helping hand? Hurry up; our English cookbook entitled 50 Iranian Vegetarian Food & Desert Recipes awaits you. The English version includes minute information such as food’s calories, preparation time, and the required items to make something tasty.
Chop chop and enjoy our exciting offers. If you need the same recipes in the Persian language, there is good news for you; Vegetarianism Is Not Limitation is yours. Click on the book’s titles to find more information and learn about the ways of shopping.
Mirza Ghasemi is the only sample recipe chosen from the book “Vegetarians’ Assistant. Vegetarianism is Not Limiting with the Persian Cookbook by Sajjad Khojasteh Farzad”. There are a lot more recipes for vegetarians in this cookbook. This vegetarian Persian cookbook is available on GetBookOnline Store.
Do you need help diversifying your vegetarian-friendly menu? Do you want to find more delicious vegetarian recipes? Does this Persian food look delicious? Do you like to cook healthy dishes for your lovely family?
Do you need a helping hand? Hurry up; our English cookbook entitled 50 Iranian Vegetarian Food & Desert Recipes awaits you. The English version includes minute information such as food’s calories, preparation time, and the required items to make something tasty.
Chop chop and enjoy our exciting offers. If you need the same recipes in the Persian language, there is good news for you; Vegetarianism Is Not Limitation is yours. Click on the book’s titles to find more information and learn about the ways of shopping.
You may be interested in trying an Iranian recipe for the first time. We highly recommend the following recipes for a great start!
- How to cook Iranian rice with Tahdig (Scorched Rice)?
- Ghorme- Sabzi, Tasty and Healthy
- Sâ’lâd Shi’râ’zi
Also recommended to read: