Ghormeh Sabzi, an herb stew, is often prepared for special occasions and gatherings, symbolizing hospitality, tradition, and family unity. It's a dish that has been passed down through generations, with each family adding its own twist or variation to the recipe.
It's incredibly nourishing, healthy and deeply grounding. We love sharing this dish all year.
You can do this dish veggie or carne - whatever your bag may be. We're including both recipes here.
Vegetarian Ghormeh Sabzi:
Ingredients:- 1 cup kidney beans, soaked overnight and cooked until tender
- 1 cup chickpeas, soaked overnight and cooked until tender
- 2 cups mixed fresh herbs (parsley, cilantro, dill), finely chopped
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 tablespoons dried fenugreek leaves (kasuri methi)
- 1 tablespoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 4 cups vegetable broth or water
- 2 tablespoons olive oil
- Salt and black pepper to taste
- Cooked basmati rice, for serving
Instructions:
1. Heat olive oil in a large pot over medium heat. Add chopped onions and sauté until golden brown.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in the chopped mixed herbs (parsley, cilantro, dill) and cook for 5-7 minutes until wilted and aromatic.
4. Add cooked kidney beans, chickpeas, dried fenugreek leaves, ground turmeric, ground cumin, and ground cinnamon. Mix well to combine.
5. Pour in vegetable broth or water, season with salt and black pepper, and bring to a simmer.
6. Cover the pot and let the stew simmer for 30-40 minutes, stirring occasionally, until the flavors are well melded.
7. Adjust seasoning if needed and serve hot with cooked basmati rice.
Meat-based Ghormeh Sabzi
Ingredients:- 1 lb (450g) lamb or beef stew meat, cut into bite-sized pieces
- 1 cup kidney beans, soaked overnight and cooked until tender
- 1 cup chickpeas, soaked overnight and cooked until tender
- 2 cups mixed fresh herbs (parsley, cilantro, dill), finely chopped
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 tablespoons dried fenugreek leaves (kasuri methi)
- 1 tablespoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 4 cups beef or vegetable broth
- 2 tablespoons olive oil
- Salt and black pepper to taste
- Cooked basmati rice, for serving
Instructions:
1. Heat olive oil in a large pot over medium heat. Add chopped onions and sauté until golden brown.
2. Add meat pieces and brown on all sides.
3. Stir in minced garlic and cook for another minute until fragrant.
4. Add chopped mixed herbs (parsley, cilantro, dill) and cook for 5-7 minutes until wilted and aromatic.
5. Add cooked kidney beans, chickpeas, dried fenugreek leaves, ground turmeric, ground cumin, and ground cinnamon. Mix well to combine.
6. Pour in beef or vegetable broth, season with salt and black pepper, and bring to a simmer.
7. Cover the pot and let the stew simmer for 1.5 to 2 hours, or until the meat is tender and the flavors are well melded. Add more broth if needed during cooking.
8. Adjust seasoning if needed and serve hot with cooked basmati rice.
Both versions of Ghormeh Sabzi are delicious, aromatic, and perfect for enjoying with family and friends.
Back Story + Historical Roots:
The name "Ghormeh Sabzi" translates to "fried herbs" in Persian, which perfectly describes the dish's primary ingredients and cooking method. Traditionally, Ghormeh Sabzi is made with a combination of fresh herbs such as parsley, cilantro, and dill, which are finely chopped and sautéed until fragrant and deeply flavorful. Other key components include beans (usually kidney beans) and meat (typically lamb or beef), though vegetarian versions are also popular.
Beyond its delicious taste, Ghormeh Sabzi also holds cultural significance in Persian cuisine and society. It represents the connection to the land and the appreciation for fresh, seasonal ingredients. Moreover, it serves as a reminder of Iran's rich culinary heritage and the importance of preserving and celebrating traditional dishes.
In Persian culinary tradition, balance is key. Ghormeh Sabzi's combination of herbs, spices, and protein creates a harmonious blend of flavors and textures. The herbs contribute a refreshing and vibrant element, while the meat provides protein and richness.
Overall, Ghormeh Sabzi is more than just a meal—it's a reflection of Persian culture, history, and values, cherished by Iranians and enjoyed by food lovers around the world.
A Blend of Spices and Greens:
One of the defining characteristics of Ghormeh Sabzi is its aromatic blend of herbs and spices. The dish typically features a mix of sautéed herbs like parsley, and/or cilantro, turmeric, cumin, fenugreek, cinnamon, coriander, and leeks, creating a symphony of flavors and fragrances. One of the signature ingredients of Ghormeh Sabzi is dried fenugreek leaves (kasuri methi), which add a distinct aroma and taste to the stew. This combination not only contributes to the dish's distinctive taste but also offers a wealth of health benefits.
Nutritional Value:
1. Rich in Phytonutrients: The combination of herbs like parsley and coriander provides an array of phytonutrients, vitamins, and minerals that support overall health. These herbs are known for their antioxidant properties, which help combat oxidative stress and inflammation.
2. Digestive Benefits: Ghormeh Sabzi's blend of spices, including turmeric and dried limes, can aid digestion. Turmeric's curcumin has anti-inflammatory effects, while dried limes contribute a tangy flavor and digestive benefits.3. Iron and Fiber: Spinach is often included in Ghormeh Sabzi, offering a good source of iron for energy and fiber for digestive health.
4. Vitamin C: The inclusion of fenugreek leaves adds a dose of vitamin C, which supports the immune system and enhances iron absorption.