Update Date: January 6, 2024
What is the origin of Ghormeh Sabzi? What are the ingredients of Ghormeh Sabzi? How is Ghormeh Sabzi traditionally served, and are there any specific accompaniments? In terms of nutritional value, what benefits does Ghormeh Sabzi offer? Are there vegetarian or vegan versions of Ghormeh Sabzi?
Step into the aromatic world of Persian cuisine, where every tasty dish tells a story of tradition, flavor, and culinary artistry. Among the gems of Persian gastronomy, Ghormeh Sabzi is a celebration of herbs, succulent meat, and aromatic spices. This iconic Iranian stew is not merely a dish; it’s a celebration of centuries-old recipes passed down through generations, a testament to the region’s rich cultural heritage.
Imagine the tantalizing aroma of freshly chopped herbs – parsley, cilantro, and fenugreek – wafting through the air as tender chunks of meat simmer in a pot, absorbing the essence of these aromatic greens. Ghormeh Sabzi transports you to the heart of Persian kitchens, where time-honored techniques meld seamlessly with contemporary palates.
In this culinary journey, we delve into the origins, preparation, and cultural significance of Ghormeh Sabzi. Beyond its delectable taste, the dish encapsulates the soul of Iranian hospitality, bringing families and friends together around a table laden with history and flavor.
Whether you’re a seasoned food enthusiast or a curious soul eager to explore new tastes, join us as we unravel the secrets behind Ghormeh Sabzi, inviting you to savor not just a meal but an experience that transcends the boundaries of time and place. Let the exploration of Persian culinary magic begin, and the tale of Ghormeh Sabzi unfold before your senses, enticing you to delve deeper into the enchanting world of Iranian cuisine.
Ghormeh Sabzi, a well-known Persian Main dish
Iranian cuisine includes uncountable delicious dishes made of healthy and tasty items. Indeed, Some emerged in various historical periods, and there are no precise shreds of evidence about their emergence.
In Iranian cuisine, the ingredients are selected sensitively so that the consumer both enjoys a delicious dish and benefits from healthy features that help promote the stomach and digestive system.
One of these heavenly dishes is Ghormeh Sabzi or Khoresh Sabzi. This Iranian herb stew is unbelievably famous in Iran and some neighboring countries such as Azerbaijan.
Ghormeh Sabzi is considered a national stew and served with rice and Tahdig (the crispy layer of the cooked rice); in fact, Ghormeh Sabzi is inseparable from Iranian cuisine. So, let’s discover this mouth-watering herb stew and get familiar with the most popular dish among Iranian families.
Generally speaking, Ghormeh Sabzi’s birth dates back over five thousand years in ancient Iran. Then it transferred to the next generations as a national cuisine legacy.
Naturally, the word “Ghormeh Sabzi” is made of two parts: Ghormeh is a Turkic word (Turkic includes about 35 languages employed by inhabitants of Asia and some parts of Europe).
It is translated into braised (a combination of vegetables and meat cooked in water and oil for a long time). While the second part, Sabzi, is a Persian word that means herbs.
Besides, the translation of these words reveals that meat and herbs are the cornerstones of this fantastic Iranian dish cooked for 4 hours.
Surprisingly, the hypnotizing aroma of Ghormeh Sabzi acts like a magnet and draws family members home for lunch to enjoy an unrepeatable taste.
According to The Tehran Times and Self magazine, Ghormeh Sabzi takes a particular position in Persian cuisine. Indeed, it is among the number one items people order in different restaurants. So, let’s find out what this delicious dish’s ingredients are.
Ghormeh Sabzi Main Ingredients
To prepare an unforgettable Ghormeh Sabzi for your gatherings, you need the following ingredients:
- Herbs: Be sensitive about choosing fresh vegetables that have different influences on your stew’s aroma and taste. First, prepare fenugreek, parsley, coriander, chive, spinach, dill, and a little basil and mint to maximize your stew’s taste. However, be alert about fenugreek because your stew may become bitter if you add excessive amounts. If you cannot find some fresh vegetables substitute them with dried portions;
- Beans: Some people prefer to make Ghormeh Sabzi with wax beans, others prefer kidney beans, while some groups enjoy both types and mix them to have a delicious stew. It is up to you to add which one to your pot. There is no difference between them, and they are both delicious;
- Meat: If you want to make the most delicious Ghormeh Sabzi, it is better to use some lamb chunks, although it is good with beef meat;
- Dried lime: The secret of cooking a mouth-watering Ghormeh Sabzi is adding dried lime to your stew. The taste and aroma of Persian dried lime will fuddle you. There are two types of dried limes in Iran: the black one, which is preferable for Ghormeh Sabzi and celery stew (a mixture of fried celery and meat simmered), and the bright yellow one, which is applicable for Gheimeh (a mixture of meat, split pea, and tomato sauce served with fried potato or eggplants);
- Spices: Turmeric, black pepper, salt, onion, and cinnamon are among the aromatic Ghormeh Sabzi ingredients.
Do you like to make Khoresh Ghormeh Sabzi like Iranian mothers?
In fact, the stews which are made by mother’s love are delicious and far beyond the imagination. If you want to prepare Persian Ghormeh Sabzi stew, please scroll down and follow us step-by-step to have a real taste of Iran’s traditional dish.
In any case, making Ghormeh Sabzi needs particular skills and patience because it must cook for 6 to 8 hours. Are you ready for a new exciting experience? If your answer is positive, let’s start with the best Ghormeh Sabzi recipe:
- Carefully remove the tiny stones in your kidney or wax beans, then rinse and add them to a water bowl for 4 to 6 hours. It reduces the possibility of feeling intestine bloat after eating Ghormeh Sabzi;
- In the next stage, add the vegetables to a water bowl and wash them carefully, then put them aside and let them dry completely. Be alert that the tough stems must be removed to have a soft textured stew. Therefore use tender stems and vegetable leaves and chop them finely. You may use a food processor or anything else to help chop the vegetables quickly. The more you chop the vegetables, the more delicious and greener your stew will be. So be patient about chopping to have a perfect dish of Ghormeh Sabzi;
- The subsequent stage concerns frying the chopped vegetables in hot oil. Add them to your pan and wait until the vegetable juice evaporates, then pour some olive or sesame oil into the herbs. After this, let the green ingredients of the pan fry slowly for at least half an hour so that their green color changes into dark brown or black.
Warning: you must fry vegetables over low or medium heat; otherwise, they will burn and taste bitter. As a result, you must stir the frying vegetables every 3 minutes to fry them well. The process of flying will end when you press the vegetables between your fingers or the pan and see the green oil. Continue this stage until the green oil is released and a pleasing aroma is emitted.
What To Do After Preparing Vegetables?
- Add the fried vegetables to the washed beans pour some water into your saucepan, and leave them to cook for 3 hours;
- Wash and chop the lamb meat and fry them with one or two chopped onions. When the onion and meat’s color changes, add some turmeric and black pepper and transfer them to the cooking beans and vegetables;
- Simultaneously, add the dried Persian lime and leave them to cook thoroughly;
- Once or twice, stir your cooking stew;
- Finally, add some salt, taste it, and if it needs more salt or lime juice, feel free to use more.
Take Another Quick Look to Make Ghormeh Sabzi
This is the main dish that is highly recommended for lunch with rice. The ingredients are for serving five people. From the Iranian viewpoint, it needs enough time to get completely ready. You can’t make it in a rush. In brief, each Iranian family may change the recipe slightly based on their taste and interest.
Ghormeh Sabzi Calories
Without a doubt, this Iranian stew has 45 calories per 1 tablespoon and 134 calories per 100 g/ 3 ½ oz. There is a piece of advice for you from an Iranian:
Forget and ignore your diet whenever you want to have Ghormeh Sabzi for lunch or dinner because it is hard to resist the desire to eat more.
All in all, 100g of Ghormeh Sabzi stew includes 150 to 180 kcal, depending on the type of meat and the amount of oil used for frying meat and vegetables. In other words, each 100 g of Ghormeh Sabzi includes:
- 151 kcal energy;
- 12 g carbohydrates;
- 30 g protein;
- 80 g cholesterol;
- 67 g sugar;
- 75 g fat;
- 35 g fiber;
- 76 g water;
Furthermore, the total time to cook Ghormeh Sabzi is 4 hours and 15 minutes. You need 12 hours to soak, 15 minutes to prepare, and 4 hours to cook Ghormeh- Sabzi.
What To Serve with Ghormeh Sabzi?
Ghormeh Sabzi is served with Iranian rice, although some prefer to eat it with bread. Enjoy your stew with Mast-o-Khiar (a mixture of chopped cucumber, yogurt, salt, and dried mint) or Shirazi Salad (a mixture of chopped onion, tomato, and cucumber with sour grape juice, salt, and mint).
Can a Vegetarian Eat Ghormeh Sabzi?
Obviously, some people prefer to live healthily and remove different types of meat from their diet. Some others are animal advocates and ban meat due to their respect for the animals’ rights.
For the same reason, they need vegetarian-friendly recipes. If you are a vegetarian and wonder whether Ghormeh Sabzi is yours, there is some good news for you. You can substitute meat with mushrooms and enjoy this traditional Iranian dish.
The recipe for making Ghormeh Sabzi with mushrooms looks like making it with meat and can creates a similar Ghormeh Sabzi taste. Fry the chopped onions and mushrooms, then add salt, turmeric, and black pepper to your saucepan to cook for 20 minutes. Then let the herb stew cook thoroughly, and later serve it with rice and side dishes like Shirazi Salad.
Some people who dislike mushrooms make this stew with some soy. However, do not hesitate to make your favorite stew if you are in the same boat.
What Is Ghormeh Sabzi’s Temperament?
As mentioned in the article on Shirazi Salad, foods, vegetables, and fruits are categorized into four groups:
- Hot and dry;
- Hot and moist;
- Cold and moist;
- Cold and dry;
The same story goes for Ghormeh Sabzi, among the hot and moist foods. Indeed, the ingredients of Iranian dishes are selected smartly to provide the family members with a portion of balanced food and promote their health.
What Are the Ingredients of Ghormeh Sabzi?
The following parts describe the ingredients according to their temperament in traditional medicine:
- Spinach: This useful vegetable is a rich source of vitamins A and b3, which helps the eyes’ health. It is a cold-temperament vegetable and valuable for anybody with a hot temperament;
- Chive: It includes manganese, vitamin B6, vitamin C, and iron. It is a hot and dry temperament that promotes food digestion and reduces the risk of intestine and prostate cancers;
- Parsley: It is rich in vitamins B, C, and calcium and is categorized in hot and dry temperament vegetables which is beneficial for improving eyesight, asthma, dry skin, and skin beauty;
- Fenugreek: According to traditional medicine, it helps treat diabetes and stomach sores and promotes heart health. It is a dry and hot temperament vegetable;
- Kidney beans: They have a hot and moist temperament, help weight gain, and are helpful for underweight people;
- Lamb meat: is an excellent protein source and is a hot and moist temperament ingredient;
- 1 tbsp. tomato paste;
- 11 cups water;
- Oil, salt, pepper, and turmeric.
Golden Points about Ghormeh Sabzi
- You can add some cumin to your stew if you are suffering from stomach bloating;
- If you like to see the black oil on top of your stew, please uncover your saucepan, add some pieces of ice, and wait until the stew releases the oil;
- The stew must be thick; so let the water evaporate; otherwise, it won’t taste like a real Iranian Ghormeh Sabzi;
- If your time is limited and you want to make this tasty stew, you are welcome to use the pressure cooker;
- Adding a tablespoon of pomegranate sauce makes your stew more delicious;
- If you cannot find dried lime, use its powder or lime juice;
- If you don’t like meat, you can substitute it with chicken; of course, the cooking time will be shorter;
- Some people make Ghormeh Sabzi with turkey meat;
- If you cannot find fresh vegetables, use dried items which reduce the time of preparing ingredients;
- If you like to make your stew extraordinarily tasteful, use brawn or tailbone and enjoy its superb taste;
- The tomato sauce makes your stew more delicious so add a tablespoon to your saucepan.
Ghormeh Sabzi- A Tasty Dish from Persia
Persian cuisine is known for its healthiness and for using valuable items to create tasty dishes like Ghormeh Sabzi. In fact, the ancient chefs considered the temperament of each ingredient and then mixed them to prepare a portion of delicious food.
In ancient Iran, people believed food was both a cure and a pain. Hence if you eat moderately, it is a cure for your body; otherwise, it brings pain and sicknesses.
Iranian chefs are among the best groups who surprise people with fantastic Persian food recipes. Consequently, the herb stew or Ghormeh Sabzi is a trendy traditional dish selected by foreign tourists as the most delicious item.
Surprisingly, the ingredients of this national food have uncountable benefits; for instance, green vegetables are excellent sources of fiber and iron, which are necessary for our health.
So, Ghormeh Sabzi, due to its vitamins and minerals, is a great option to promote your physical health, maximize life expectancy, and keep you away from doctors and medicines.
This super delicious food takes a unique position in our cooking books available in the store. So, if you are interested in cooking Ghormeh Sabzi or other Iranian recipes, choose your ideal cookery book on our website.
Both meat-eaters and vegetarian cookbooks are in the store, and each is also available in Persian and English versions. Therefore, choose the one that is entirely perfect for you. Bon Appetit.
Frequently Asked Questions
What Is Ghormeh Sabzi’s Taste?
Without reservation, it is among the unrepeatable Iranian dishes that owe its taste and aroma to dried lime and well-fried vegetables. In fact, it is tastefully sour, and its beans and meat melt in the mouth like butter.
Can I Make Ghormeh Sabzi without Kidney Beans?
Yes, Ghormeh Sabzi can be prepared without Kidney bean but you won’t have a delicious and tasty stew like the original recipe.
Why Sometimes Ghormeh Sabzi Tastes Bitter?
If your stew tastes bitter, undoubtedly, you have burnt vegetables instead of frying or used low-quality dried lime.
How Long Can I Save Ghormeh Sabzi in Fridge or Freezer?
You can save this tasty stew for three days in the fridge and three months in the freezer and consume it whenever you like.
What Are the Substitutes for Dried Lime?
Some people prefer lime juice or powder, while others enjoy pomegranate sauce or sour grape juice.
Can I Make Ghormeh Sabzi with Dried Herbs?
The answer is yes; soak your dried vegetables in water, wait to become soft, and then dry them in hot oil. In fact, using dried herbs reduces cooking time because you don’t need to wash and chop vegetables.
How Long Should Ghormeh Sabzi Cook?
Unquestionably, the more your stew cooks, the tastier it will be, so 6 to 8 hours is enough to prepare a great stew.
Can I Use Canned and Processed Kidney Beans?
You can add canned beans in the final stages of cooking your stew. In fact, canned beans help reduce cooking time, especially when you are in a hurry.