Iranian food is often used interchangeably with Persian cuisine, though that may be a bit of a misnomer. Persia was a larger region than is controlled by present day Iran.
A variety of cuisines – including dishes now common in Indian, Afghani, Azerbaijani, Turkish and Iraqi food is often broadly referred to as Persian cuisine. It is one of the richest and most flavorful cuisines in the world, with influences on over a third of the world’s population
The History of Iranian Food Culture – Origins, Influences and Traditions
Iranian cuisine has evolved for over 3500 years, from the times of ancient Persia. Due to a thriving trade in spices with India and later China, Iranian cuisine evolved in distinctive ways.
In general, Iranian cuisine does not overuse spices – instead, the focus is on presenting food in its freshest form with mild spices and flavors enhancing the natural taste of the core ingredient of each dish. Spice pastes and dips are often presented on the side, as dipping sauces or condiments that can be added to enhance the taste as needed.
This tradition has evolved differently in areas outside Iran, among the most prominent among which is the Indian subcontinent. There have been at least three major waves of migrations from the Persian region to India – the Indo-Aryans around 3000 years back, the Zorastrians (known as the Parsi community in India) around 1200 years ago and the Great Mughal Dynasty in Delhi, India which began in 1526 AD.
The Parsis and the Mughals, especially, have made their niche in terms of Indian cuisine, with the Moghlai (North Indian) cooking being a prime example of how Indians have blended the spicy cooking of the subcontinent with the milder flavored dishes from Iran.
The result is a plethora of kebabs, curries and stews that are presented as Indian – though many of those dishes have Iranian origins. The distinction can be stark at times. For example, using heavy cream sauce has become a staple of many curries prepared in Indian restaurants, a practice which is rare in the original Iranian dishes.
20 Popular Iranian Dishes Around the World
A guide to traditional Iranian food culture would hardly be complete without a sampling of the following dishes. Variations in taste and style may occur, but many of the basic recipes have stayed the same for hundreds, if not thousands, of years. Some of the dishes mentioned below are ones that have developed within Iranian diaspora in foreign countries. Given the hundreds upon hundreds of dishes to select from, it’s possible that your favorite dish may not be on this list. But the ones below are staples of any good Mediterranean kitchen.
1. Persian Meat Stew (Fesenjan)
All discussion of Persian food must start with this iconic stew. Traditionally made with duck (or fish in the north of Iran), this dish is often served with lamb or chicken. Cooked slowly to allow flavor to develop, the stew will appear thick (creamy) and dark (brownish-black in color). Distinctive undertones include the sweet and sour taste of pomegranate syrup and nuttiness of ground walnuts.
2. Persian Herb Stew (Ghormeh Sabzi)
A stew made of various herbs, Ghormeh Sabzi is hugely popular in Iranian cuisine. Often served with Rice Pilaf, the distinctive taste of fenugreek makes the slightly sour and bitter taste linger on the tongue. The main ingredient varies – though many prepare beans as the base, this is sometimes called the Azerbaijani version. The Shiraz region prefers to use potatoes instead.
3. Minced Meat Stew (Khoresht Gheymeh)
This style, which has now spread all over the world and given rise to the famous Keema dishes found in Indian cooking, was primarily adopted in the cold north to preserve food longer. The stew is made out of minced meat, onions, tomatoes, split peas and dried lime. The stew is often garnished with saffron flavored fried diced potatoes.
4. Minced Meat Stew with Eggplants (Khoresht Gheymeh Bademjan)
This is a variation of the Khoresht-e Gheymeh dish above, with Bademjan (eggplant or aubergine) used as the principal garnish instead of potatoes.
5. Minced Meat Kebab (Chelo Kabab Koobideh)
Lamb or beef with 20% fat is minced twice to make Chelo Kabab Koobideh. The meat is prepared with salt, black pepper and finely grated onion. An egg yolk per pound of meat may be added to firm the texture. The ingredients are mixed and left sitting overnight to marinate. They are grilled side by side over hot coal on wide, flat skewers and served with rice pilaf (usually plain polo or polo shevid Baghali – sometimes half and half of each), grilled tomatoes and onions. Garnishing sauce options include tahini (yogurt sauce) and sumac.
6. Sliced Lamb or Beef Kebab (Kabab Barg)
Meats used for Kabab-e Barg include thinly cut strips of beef tenderloin or lamb shank (very occasionally chicken), marinated in olive oil, onions, saffron, garlic, salt and black pepper and then grilled on flat skewers over hot coal.
7. Chicken Kebab (Joojeh Kabab)
This traditional chicken kabab dish can be made with or without bones. Chunks of chicken marinated in olive oil, onions, saffron, garlic, salt and black pepper are grilled on an open flame on flat, wide skewers. It is often served on chelo rice or wrapped in lavash bread and served with grilled tomatoes, fresh lemons and bell peppers (grilled or raw).
8. Lamb Liver Kebab (Kabab-e Jigar)
Lamb liver is considered a delicacy. The pieces are marinated in lemon, basil and fresh basil, which nicely balance the slightly metallic flavor of the liver and grilled over hot coals. The skewers are served with minimal accompaniments, the main ones being fresh basil leaves and lemon slices. It may be served with the usual rice pilaf and grilled tomatoes in some restaurants.
9. Herb Rice with Fish (Sabzi Polo ba Mahi)
Traditionally served with fish (either smoked or fresh), this saffron flavored basmati rice is often served with a side of vegetable stew. In the North, the fish is often marinated with lemon and saffron, then fried. In the south, it can be stuffed and baked. This is a traditional dish to be served for Norouz (Persian New Year).
10. Persian Noodle Rice (Reshteh Polo)
Traditionally served at Norouz, Reshteh Polo is a fragrant and spicy rice and noodle dish made with saffron tahdig rice (crispy rice from the bottom of the pot), with crispy onions served on top and saffron tinted roasted potatoes lining the edges of the dish. This dish is thought to bring good wishes for the New Year.
11. Persian Dill Rice (Polo Shevid Baghali)
A staple of most Persian restaurants. Basmati rice is prepared with dill and lima greens in this pleasing green pilaf, which may be served with a contrasting portion of traditional polo garnished with saffron. The traditional Polo Shevid Baghali is served with flat wheels of potato, fried in a buttery saffron mix till the crusts are golden brown.
12. Stuffed Grape Leaves (Dolmeh Barg)
This is a popular dish, with a rich variety of herbs and spices. Ground beef is usually the meat of choice (though chicken or lamb can be used) and rice is mixed with leek, chives, minced onions, cilantro, dill, garlic, parsley, black pepper, turmeric, ground chili powder, lemon powder and Advieh, cooked in vegetable oil and wrapped in grape leaves.
13. Persian Noodle Soup (Ash Reshteh)
This soup, made with beans (chickpeas, black eyed beans are popular options) and lentils, mixed with various herbs and turmeric, is a popular staple in Iran and Azerbaijan. Reshteh (Noodles) and Kashk (dairy product made from yogurt) are added to make the dish into a full meal.
14. Pomegranate Soup (Ash-e Anar)
This soup is made with anar (pomegranate) juice and seeds, yellow split peas, mint leaves, spices and other ingredients. Chunks of meat may be included.
15. Yogurt Soup (Ash-e Doogh)
This soup is made with doogh (yogurt) that originated in the Azeri region of northwest Iran. It can be vegetarian, made with different herbs (coriander, leek, tarragon, mint and parsley), vegetables (chickpeas, spinace, onion and garlic), eggs, rice and extra salt. Lamb meatballs may be added. The soup is topped with fried mint and oil (and sometimes garlic).
16. Rose Sorbet (Faloodeh)
This summer dessert from Shiraz is thought to be nearly 2500 years old, this was one of the earliest sorbets ever conceived in the world. The base is frozen sugar syrup which has been infused with rose water and mixed in with thin vermicelli noodles. In modern day Iran, it is often drizzled with fresh lime juice, chopped pistachios or sweet cherry syrup.
17. Persian Funnel Cakes (Zulbia/Jalebi)
This sweet dessert is also found across the Middle East and India these days. It consists of creating a batter created by mixing flour with yogurt or ghee, adding baking soda or yeast, and then frying in sizzling oil. Piping hot zulbia is a sweet treat to be treasured and remembered.
18. Persian Cookies (Qottab)
This pastry is a party favorite at Iranian gatherings, including parties and many outdoor celebrations on special occasions. The outer shell is made of flour, the stuffing inside has walnuts, almonds and cardamom. After frying in vegetable oil, the pastry is usually served sprinkled with powdered sugar.
19. Minced Date Cookie (Kolompeh)
This pie from Kerman is made with minced dates, wheat flour, cardamom powder, walnuts and cooking oil. Pistachios or sesame powder are often used to decorate the surface.
20. Persian Mutton Curry (Dhansak)
A gift from the Parsi diaspora in India, this popular western Indian dish was created by the community who migrated there some 1200 years back. The main dish consists of a mixture of lentils and vegetables, with chunks of mutton or goat meat simmered and cooked in it. It is traditionally served with “brown rice”, which is actually white rice prepared with caramelized onions and various spices.
There are variations of many of the dishes outlined above. But enjoying them in their original forms is something that will allow you to savor the essences of Iranian cuisine.