Vegan Persian Cooking
Chef: Nahid Gashemi
PLAIN PERSIAN RICE (6 SERVINGS)
Fluffy rice is the heart of Persian meals, representing warmth and togetherness. It is always served with stews to create balance and harmony on the table.
Ingredients:
4 cups Ahoo bareh rice
2.5 tbsp salt (for parboiling)
4 tbsp oil
½ tsp saffron powder
Instructions:
Rinse rice until water runs clear.
Par-boil rice in salted water for 9 min until firm in center.
Drain, return to pot, add 2-3 tbsp oil, steam 35 minutes on low.
Fluff and sprinkle saffron for aroma and color.
Serves: 6
Prep Time: 15 minutes
Cook Time: 45 minutes (includes parboiling + steaming)
Total Time: 1 hour
VEGAN PERSIAN GHEIMEH (6 SERVINGS)
Gheimeh is one of the most loved Iranian stews, made with split peas and dried lime for a unique Persian aroma. This vegan version uses Beyond plant-based meatballs to honor tradition with compassion.
Ingredients:
3 cups split peas
1 large onion, diced
3 tbsp tomato paste
24 oz potatoes, cubed and fried separately
2 packs Beyond vegan meatballs
2 dried limes (loomi)
1 tsp turmeric
1 tsp salt
½ tsp red pepper
1 tsp cinnamon
4 cardamom seeds, crushed
Tiny splash rosewater (optional)
½ tsp saffron powder
2 carrots (for boiling peas only, then removed)
Instructions:
Rinse split peas and boil with 2 carrots for 30 min to soften and remove gas.
Remove carrots and discard.
Sauté onion with oil and turmeric until golden.
Add tomato paste, stir for 2 minutes.
Add peas, loomi, salt, red pepper, cinnamon, crushed cardamom seeds and simmer for 40 minutes.
Add fried potatoes and Beyond meatballs on top.
Finish with a tiny drop of rosewater and saffron powder for aroma.
Serves: 6
Prep Time: 20 minutes
Cook Time: 1 hour 15 minutes (includes boiling split peas + simmering stew + frying potatoes separately)
Total Time: 1 hour 35 minutes
PERSIAN EGGPLANT & VEGAN CHICKEN STEW (6 SERVINGS)
A classic stew from southern Iran, rich with saffron and garlic aroma. Fire-roasting eggplant and tomatoes give this dish its signature smoky depth and cultural identity.
Ingredients:
24 oz roasted eggplant puree
16–24 oz roasted tomato puree
1 large onion, diced
2 tbsp tomato paste
12 oz Beyond vegan chicken pieces
1 tsp turmeric
1 tsp salt
½ tsp black pepper
½ tsp saffron powder
6 garlic cloves, minced
1.5 tbsp oil
Instructions:
Roast eggplant and tomatoes on BBQ at home until skins are charred.
Cool, remove burnt skins, mash them into puree.
Sauté onion, garlic and turmeric in oil.
Add tomato paste, stir for 2 min.
Add vegan chicken, salt, black pepper, and saffron powder.
Add roasted purees and simmer for 20 min.
Serves: 6
Prep Time: 30 minutes (roasting + skin removal + mashing)
Cook Time: 30 minutes (sautéing + simmering)
Total Time: 1 hour
ADASI – PERSIAN LENTIL SOUP (APPETIZER, 6 SERVINGS)
A nourishing lentil soup traditionally served as a mindful, grounding appetizer in Iran, especially in cold weather. It reflects simplicity with rich, comforting flavor.
Ingredients:
3 cups lentils
2 onions, diced
2–3 tbsp flour (for thickness)
2 carrots (for boiling only, then removed)
1 tsp turmeric
1–1.5 tsp salt
½ tsp black pepper
2 tbsp lemon juice
4 tbsp oil
Instructions:
Rinse lentils and boil with 2 carrots for 30 minutes. Discard carrots.
Sauté onion and turmeric in oil.
Add 2-3 tbsp flour and mix.
Add tomato paste, stir for 1 minute
Add cooked lentils, salt, pepper and water to adjust thickness.
Simmer 10–15 min.
Add lemon juice at the end. Add saffron powder for aroma and color
Serves: 6
Prep Time: 15 minutes
Cook Time: 30 minutes (includes boiling lentils + simmering soup)
Total Time: 45 minutes\
KERMANI SIDE SALAD (6 SERVINGS)
A refreshing citrus-based side salad from Kerman, my hometown. In Iran, salad is served beside almost every meal to add freshness and balance to each bite.
Ingredients:
2 cucumbers, diced fine
2 tomatoes, diced fine
1 small red onion, diced fine
2 tbsp lemon juice
½ tsp salt
½ tsp black pepper
Instructions:
Dice cucumber, tomato and onion very small.
Mix with lemon, salt, and pepper.
Serve as a refreshing side with rice and stews.
Serves: 6
Prep Time: 10 minutes
Cook Time: 0 (no cooking required)
Total Time: 10 minute