Category Vegetarian

Torsh Tareh – Tangy fresh herb stew with poached eggs

thecaspianchef 2 Comments

ترش تره

I seem to be on a roll of doing back-to-back northern Iranian dishes! All over Iran, many stews feature fresh herbs in the place of other vegetables to accompany either animal or plant-based proteins. While each stew has its own unique combinations and ratios, they all have one thing in common: Iranians’ celebration and love of herbs.

What makes this dish characteristically northern is the addition of a sour element. For this stew, the most traditional ingredient is Seville oranges (Ab Narenj in Farsi). Alternatively, you may use unripe sour grape juice (Ab Ghooreh in Farsi) or lime juice to create that signature tart flavor.

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Kuku Gerdu – Walnut and herb frittata

thecaspianchef 4 Comments

کوکو گردو

You say frittata: I say Kuku; you say (Spanish) tortilla: I say K . . . and we are saying the same thing – almost! It is actually a stretch to call this dish a frittata or a tortilla, but I don’t know a better comparison.

Kuku is an Iranian egg-based dish that combines vegetables, herbs and/or meat mixed into the egg mixture along with spices, and is baked or pan-fried to create a light and fluffy savory delight.

This Kuku is another specialty dish from the Caspian Sea region of Iran. This region has such an affinity for simple but exceptionally flavorful dishes that are naturally plant-forward and rely heavily on abundant local produce.

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Mella Ghormeh – Eggplant with herbs and poached eggs

thecaspianchef 3 Comments

ملا قرمه

Mella Ghormeh is a signature dish from the Caspian Sea region of Iran that celebrates the region’s abundance of local produce while bringing a depth of flavor into a simple dish.

In many regions of Iran, there is a heavy reliance on a medley of spices. However, many Northern Iranian dishes rely on simpler fresh and flavorful ingredients to create enticing and rich flavors.

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Gishneez Polo – Cilantro rice pilaf

thecaspianchef 5 Comments

گشنیز پلو

Iranian’s obsession with herbs in large quantities, fresh or dried, is no secret. You will find many dishes – ranging from yogurt, to stews, to soups and rice dishes – that incorporate at least one or more often a whole medley of herbs.

Gishneez polo is a slightly lesser known version of the more popular herb and rice pilaf dishes. Shiveed polo highlights dill, while Sabzi polo celebrates a combination of herbs including parsley, dill, chives and cilantro. Gishneez polo offers simplicity, and brings all the cilantro lovers to the table!

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Aash-e Mash – Mung beans and herbs soup

thecaspianchef 5 Comments

آش ماش

Here is another great entry in the long line of Aashes – thick, hearty soups – in Persian cuisine. Much like others in the series, this Aash incorporates an abundance of fresh herbs, Kashk, a Persian whey sauce, along with crispy garlic, caramelized onions, and the aromatic mint sauce!

Though the main ingredient for this Aash is the mung bean, the turnip is the true star. Persians have a long history of love affairs with turnips! To be more accurate, Persian moms have a long history of forcing their children to eat, drink, and breathe turnip in its various forms for its health benefits!

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Kashk-e Kadu – Butternut-squash-spread with whey and mint

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کشک کدو

Fall is my favorite season for variety of reasons: the turning of the leaves, the bright and colorful fall foliage, my birthday, and the arrival of harvest-time.

Squashes, persimmons, quinces and pomegranates top the list of seasonal favorites for me. I find the flavors of squashes quite appealing and when you think of it, what’s not to love?! They deliver carbs with a soft texture and a sweet flavor profile that pairs so nicely with many other flavors.

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Kadu Polo – Butternut squash rice

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کدو پلو

Kadu Polo is a delightful Fall-weather dish from the Caspian Sea region of Iran, where its regional name is Ka-ee Pelah. It is a true celebration of the local flavors and produce that make northern Iranian cuisine so incredibly fresh, tasty and healthy.

I am often surprised and delighted when simple dishes without a long list of ingredients turn out so incredibly rich and flavorful. Fresh ingredients and proper cooking techniques are two essential elements of Persian cuisine.

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Aash Gholvat – Potato and herb stew with eggs

thecaspianchef 2 Comments

آش قلوت

What looks like a soup or a stew, but is neither? It is an Aash!

Aash has always been front and center in Persian cuisine. This is a Persian term used to describe a thick style of soup that often combines a variety of beans, grains, sometimes noodles, herbs, spices and meat. 

There are nearly 50 varieties of Aash. Aash Resteh, Aash Jow and Aash Sholeh Ghalamkar top the list, followed by less recognized and more regional Aash dishes.

This Aash definitely packs a ton of flavors into a surprisingly simple vegetarian dish. The usual suspects in this Aash are Sabzi (fresh herbs in Farsi), and sprinkled on top fried dried mint leaves and caramelized onions.

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Hali Ghuroo – Sour plum stew with poached eggs

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هلی قورو

With the arrival of spring, Iranians hit their local markets and eagerly look forward to finding unripe sour plums (Gojeh Sabz), unripe almonds (Chaghaleh Badom), and unripe sour grapes (Ghooreh). I find Iranians’ love of sour and unripe fruits to be incredibly unique and endearing.

Gojeh Sabz, Persian green unripe plums, are a seasonal delicacy loved by Iranians and showcased in many different forms in our cuisine. Harvested before they’re fully mature, they deliver a crispy crunch and a refreshing range of flavors.

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Om’let-e Gojeh Farangi – Tomato omelet

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املت گوجه فرنگی

Want a quick, easy, and yet flavorful meal, be it breakfast, lunch, or dinner? Then Persian omelet is the answer! What we refer to as Om’let in Iran is essentially a simple, open-faced omelet with very few ingredients but with a Persian twist.

Onions are slowly cooked into golden perfection before being further colored by the addition of turmeric powder. The optional addition of tomato paste and garlic ensures the flavors are enhanced. A few eggs are then cracked on top, and a touch of salt and pepper and a sprinkle of fresh herbs make this dish simply divine.

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