Discover the 10 Best Iranian Foods: A Culinary Journey

From the earliest times Persians have been known for their hospitality, whether that of the tribesman offering rest and refreshment to a weary traveler, or that of the urbane city dweller offering a sumptuous repast to his guests.

Tradition requires that guests or visitors be served only the finest food available, and always in the most bountiful manner possible. Accounts of early travelers to Iran indicate that the dishes served have not changed appreciably over the centuries.

Persia’s geography, history and cultural influences have shaped the diversity of ingredients and the methods of cooking in one of the world’s oldest and most sophisticated cultures. Persia – or Iran – has been subjected to repeated invasions, but it has maintained its culture, language and identity throughout the centuries.

The vast size of the country encompasses a wide array of local dialects, lifestyles, regional traditions and customs, not to mention an extraordinary variety of landscapes and climates.

All these are reflected in the country’s food. In the north, around the southern coast of the Caspian Sea, the landscape is lush and green and as a result of plentiful rainfall there is great diversity of fruit, vegetables and herbs.

The northern regional cuisine features simple, fresh notes of taste and aroma, and there is a preference for sweet and sour flavours, as opposed to spicy. Further south, in the provinces near the Persian Gulf, where the climate is drier, the season for fresh ingredients is much shorter and the variety available is not as great.

There is also a long tradition of trade through the sea routes with spice-rich countries like India. The resulting cuisine is more complex in taste than in the north of the country, with long notes of spices, tamarind and chillies.

In this post I’m going to take you through top foods you must try when you’re visiting Iran.

1. Khoresht-e Fesenjan: A Classic Persian Food

This iconic stew, a key element of Persian food, is an essential part of every Persian wedding menu. Khoresht-e fesenjan traditionally made with duck, this dish also works well with chicken or lamb.

In the north of Iran it is sometimes made with fish. It is a relatively easy khoresht to make, but it must be cooked slowly to allow the flavours to develop in the sauce. The consistency should be thick and creamy and the colour almost black. The distinctive flavour combines the nutty taste of ground walnuts with the sweet and sour flavour of pomegranate syrup.

Khoresht-e Fesenjan Ingredients

• 2 tablespoons olive oil
• 1 1/2 pounds chicken legs, cut up
• 1 white onion, thinly sliced
• 1/2 pound walnuts, toasted and finely ground in a food processor
• 1 teaspoon salt
• 4 cups pomegranate juice
• 1/2 teaspoon cardamom (optional)
• 2 tablespoons sugar (optional)

2. Zereshk Polo

The sweet and sour flavour of zereshk (barberries) and the glistening ruby red berries set against the white and saffron tinged grains make this a feast for the taste buds and the eyes.

Iranian barberry rice, or Zereshk polo, a Persian food, is popular at celebrations, known for its impressive look and easy preparation for large groups. Zereshk polo is usually served with chicken.

Zereshk Polo Ingredients

• 1 medium onion
• 2-3 chicken breasts
• Liquid saffron
• Sugar (3-4 spoons usually is enough)
• 3 cups rice – soak in salt water after washing the rice
• 1 cup zereshk (barberries)
• Salt/Pepper
• Turmeric
• Oil

3. Khoresht-e Ghormeh Sabzi

Khoresht-e ghormeh sabzi, a classic traditional Persian food, is sour and bursting with aromatic herbs. A popular favorite throughout Iran, this dish is a staple for festive occasions and family meals. Recipes from different regions may vary slightly; for instance, the Azerbaijani version substitutes black-eyed beans for red kidney beans.

Recipes in the south of the country add chilli and garlic, while in Shiraz potatoes are sometimes used instead of beans. The recipe here departs from tradition by adding spinach to enhance the taste and give the dish a softer texture. Fenugreek gives a very distinctive aroma and flavour.

Ghormeh Sabzi Ingredients

• 1 onion
• 4 cloves garlic
• 1 tsp turmeric
• 1 lb. stewing meat
• 4 dried Persian limes
• 1/3 cup kidney beans, dried
• 4 cups fresh parsley, packed
• 2 cups fresh cilantro, packed
• 1 cup fresh fenugreek
• 2 cups fresh chives
• Salt/Pepper
• Oil

4. Sabzi Polo

For the Persian New Year (Nowruz) celebrations it is traditional to serve Sabza Polo as rice dish with fish – traditionally fillets of smoked white fish from the Caspian Sea. However, fresh fish is now widely available.

In Northern Iran, the fish is marinated with lemon juice and saffron and then fried to perfection, while Southern Iranian culinary traditions favor stuffing the fish and baking it.

This rice perfectly complements Persian food, serving as the ideal accompaniment to both fish and meat dishes.

Sabzi Polo Ingredients

• 2 cups basmati rice
• Salt
• 8 cloves garlic
• Vegetable oil
• Smidgen ground saffron
• 1 package frozen Sabzi Polo
• 2 Tbsp dried dill weed

5. Kabab Koobideh: Best Persian Food

Kebab or Kabab, especially Kabab Koobideh, stands as the famed traditional Persian food, deeply loved throughout Iran.

Kabab Koobideh is the most popular Persian food, especially among foreign travelers exploring Iranian cuisine. This dish is famous for its distinct flavors and authentic preparation. Travelers love its unique taste, making it a top choice in Persian cuisine.

In the realm of Persian food, kebabs offer an impressive variety. Take Koobideh, for instance: ground meat seasoned with minced onion, salt, and pepper. The result is a taste sensation that’s simple yet sublime. Then there’s Kebab-e Barg, featuring thinly sliced lamb or beef, enlivened with lemon juice and onion, and enriched with a saffron and butter baste.

Joojeh, the traditional chicken kebab, usually uses the whole chicken, bones included, to intensify its flavor. While American restaurants might opt for skinless chicken breasts, the authentic method involves marinating the chicken in lemon and onion, then basting it with saffron and butter. Let’s not forget Jigar, the lamb liver kebab, a true delicacy often garnished with fresh basil leaves and served with a lemon wedge.

Kabab Koobideh: Key Persian Food Ingredients

• 3 lbs (1360 g) Ground Beef (85% Lean)
• 2 Small Onions
• 1 Tbsp (Approximately) Salt or as preferred
• 1 Tsp (Approximately) Black Pepper Powder or as preferred
• 1 Tsp Turmeric
• 1 Tsp (Approximately) Ground Sumac.
• 1/4 Tsp Saffron

6. Khoresht-e Gheimeh

Before the introduction of electric fridges, families in the colder, northern provinces of Iran such as Azerbaijan devised ingenious ways to preserve meat for consumption during the winter months.

Small pieces of meat, referred to as gheimeh, are fried with onions, seasoned with turmeric and other spices, and then stored in large earthenware vats. To protect against microorganisms, a solid layer of fat solidifies on top, sealing the contents. These vats find a home in cool, dark basements during the winter months.

Each day, a portion is scooped out to enhance the khoresht. Khoresht-e gheimeh consists of diced meat mixed with yellow split peas, dried limes, saffron, and fried potatoes.

This popular Persian food enjoys widespread popularity throughout Iran and is a staple year-round. Paired with rice, the combination of meat and pulses offers a wholesome meal. Khoresht-e Gheimeh is one of the top Persian foods in Iran.

Khoresht-e Gheimeh Ingredients

• 100 g/3½ oz. yellow split peas
• 1 medium onion
• 4 dried limes
• 300 g/11 oz. leg of lamb
• 50 g/2 oz. butter
• 4 tablespoons vegetable oil
• 2 teaspoons turmeric
• 2 teaspoons powdered dried lime
• Salt and black pepper
• 1 litre / 1¾ pints boiling water
• 1 tablespoon tomato purée/tomato paste
• 2 tablespoons lemon juice
• 2 tablespoons liquid saffron

7. Tahchin: A Premier Traditional Persian Food

Tahchin, a savory Iranian rice cake within Persian cuisine and one of the best Persian meals, combines rice, yogurt, saffron, egg, and chicken fillets. You can also substitute chicken with vegetables, fish, or other meats to suit different tastes.

Tahchin consists of two distinct layers: The first is the thin Tahdig section at the pot’s bottom, which encompasses chicken fillets, saffron, and other ingredients. The second layer is the white rice. However, in many restaurants, Tahchin is primarily presented without the white rice component.

Tahchin Ingredients

• 600 g/1 lb. 5 oz. basmati rice
• 4 tablespoons salt
• 8 chicken pieces
• 1 large onion
• 4 tablespoons vegetable oil
• ½ teaspoon turmeric
• 3 tablespoons lemon juice
• 6 tablespoons liquid saffron
• Salt and black pepper
• 500 ml/just under 1 pint water
• 50 g/2 oz. butter
• 400 g/14 oz. Greek-style full-fat/whole milk yogurt
• 1 egg (optional)

8. Abgoosht: A Top Local Persian Food

Explore the array of Persian foods with a dive into the world of Abgoosht, the quintessential Iranian stew that defines comfort food. This dish is perfect for cold weather, offering a nutritious blend of carbohydrates, proteins, and fats. Paired with fresh herbs and yogurt, it creates a fulfilling and robust meal.

From its modest origins as a meal for the less affluent, Abgoosht has become a cherished dish for family dining. Initially prepared with basic lamb cuts and fats, it was slow-cooked in clay pots at tea houses and caravanserais, nestled in the heat of wood stove ashes.

Abgoosht’s beauty is its regional diversity. The standard preparation includes chickpeas without tomato purée, while our recipe welcomes potatoes, red kidney beans, split peas, and a splash of tomato purée for a richer flavor profile.

The preparation of Abgoosht is straightforward but requires the slow fusion of its ingredients for full flavor. For best results, prepare it a day ahead until you add the red kidney beans. When it’s time to serve, reheat the stew, adding lemon juice and saffron for an aromatic and flavorful kick. Discover how to cook this Persian culinary staple and impress at your next gathering.

Abgoosht Ingredients: Key Elements of Persian Food

• 3 lbs (1360 g) Beef Shank
• 1 Can 15 oz. (425 g) Chickpeas
• 1 Can 15 oz. (425 g) White Beans
• 3 Garlic Cloves
• 1 Large Onion
• 5 Dried Limes
• 2 Bunches Cilantro
• 5 Small Potatoes
• 5 Small Tomatoes
• 1-2 tbsp Savory
• Turmeric, Black Pepper Powder, Salt

9. Mirza Ghasemi

This mouth-watering local traditional Iranian food hails from the Northern regions of Iran, particularly Gilan province, known for its lush landscapes and culinary inventiveness. Mirza Ghasemi is a tantalizing blend of smoked eggplants, garlic, and tomatoes, graced by the flavors of turmeric and sometimes a hint of smoky saffron. This beloved vegetarian dish often appears on Iranian breakfast tables but is a treat that can be relished any time of the day.

Mirza Ghasemi Ingredients

• 2 large eggplants
• 4 cloves of garlic, minced
• 2 ripe tomatoes, finely chopped
• 1 teaspoon turmeric powder
• Salt to taste
• 2 tablespoons olive oil
• 2 eggs (optional)
• A pinch of saffron (optional)

10. Baghali Polo: A Unique Persian Food

Baghali Polo, a staple in Iranian cuisine, marries the fragrance of Basmati rice with the fresh taste of dill and the satisfying bite of fava beans. This classic dish frequently pairs with succulent lamb or tender chicken, enhancing its rich profile.

Celebrated during Nowruz, Iran’s New Year festivities, Baghali Polo embodies the freshness of spring with its green-hued ingredients. This dish not only delights the palate but also represents the joy and renewal that spring brings to the Persian table.

Baghali Polo Ingredients

• 2 cups Basmati rice
• 1 cup fresh dill, finely chopped
• 1 cup fava beans, shelled
• 1 teaspoon saffron, ground and dissolved in water
• Salt to taste
• 2 tablespoons butter or ghee
• 1 tablespoon olive oil

Best Persian Cookbooks

Exploring Persian cuisine offers a delightful journey through a rich culinary heritage. Here are some top Persian cookbooks that bring the flavors of Iran right to your kitchen:

1. “Food of Life: Ancient Persian and Modern Iranian Cooking and Ceremonies” by Najmieh Batmanglij:

This comprehensive cookbook stands as a staple in Persian cooking. It combines traditional recipes with modern adaptations, accompanied by fascinating cultural insights and beautiful photography.

2. “Persiana: Recipes from the Middle East & Beyond” by Sabrina Ghayour:

Although not exclusively Persian, this book features a collection of Middle Eastern recipes with a significant number of Persian dishes. Ghayour’s approach is accessible and modern, perfect for cooks wanting to experiment with new flavors.

3. “The Saffron Tales: Recipes from the Persian Kitchen” by Yasmin Khan:

Khan brings to life the diverse cuisines of Iran through personal stories and recipes. This book offers a contemporary take on traditional dishes, making them approachable for home cooks.

4. “Joon: Persian Cooking Made Simple” by Najmieh Batmanglij:

Another gem from Najmieh Batmanglij, “Joon” focuses on simplifying Persian cuisine for everyday cooking without losing the essence of traditional flavors.

5. “Persian Cooking for a Healthy Kitchen” by Najmieh Batmanglij:

For health-conscious food lovers, this cookbook presents Persian recipes with a focus on fresh, natural ingredients and wholesome cooking methods.

6. “Bottom of the Pot: Persian Recipes and Stories” by Naz Deravian:

Deravian’s book beautifully intertwines family stories with authentic Persian recipes, providing an intimate look at the culture and its cuisine.

7. “The Enchantingly Easy Persian Cookbook: 100 Simple Recipes for Beloved Persian Food Favorites” by Shadi HasanzadeNemati:

Ideal for beginners, this book offers an easy approach to Persian cooking, with straightforward recipes that maintain the authenticity of the flavors.

Each of these cookbooks offers a unique perspective on Persian cuisine, from traditional dishes to contemporary adaptations.

The Bottom Line

Iranian cuisine offers more than just some Persian dishes; it’s an exploration of centuries-old culinary traditions that await your discovery. Each dish tells a story of the landscapes, history, and people of Iran. With flavors and ingredients as rich and diverse as its culture, Iranian food is an adventure for the palate, promising an authentic taste of Persia’s hospitality and heritage.

Whether you’re sampling the fresh herbs and tangy flavors of the Caspian Sea’s lush shores or the bold spices of the southern coast, the experience is bound to be unforgettable. So, plan your journey, book your travel or buy your travel services via OrientTrips with SURFIRAN, and prepare to indulge in a feast of senses. This is Iranian cuisine, where every bite is a passage through time and a celebration of flavor.

Persian Food: FAQs

Learn More about Persian Food

• Khoresht-e Fesenjan Recipe
• Sabzi Polo Ba Mahi (with Fish) Recipe
• Iranian Saffron – The World’s Most Expensive Spice
• What If We Had To Recommend Only One Persian Meal!
• The 7 Best “Chelo khoresh” Dishes You Must Try In Iran