May 21, 2017

Vegetarian Ghormeh Sabzi

Ghormeh Sabzi

Over the years, many of my readers have requested vegetarian recipes. At first, I hesitated, because I've always believed that Iranian cuisine is naturally vegetarian-friendly and already offers many meatless options. If you look through my recipe index, you'll find plenty of examples, hearty bean-based dishes like Ash Reshteh and the Seven-Bean Soup, or vegetable-focused favorites such as Koo Koo Sabzi and Koo Koo Sibzamini

Even when it comes to polow (rice dishes) and khoresh (stews) that traditionally include meat, you can simply leave it out or make a small adjustment to enjoy these meals in a fully vegetarian way. Growing up in Iran, I only knew a handful of vegetarians, but today, more and more people are either vegetarian, vegan, or simply reducing their intake of red meat like lamb and beef for health reasons. With just a few substitutions, many Iranian recipes can be adapted to fit a vegetarian lifestyle.


I'm a firm believer in maintaining the integrity of Iranian cuisine, and I've always been reluctant to make drastic changes to our beloved recipes. I feel deeply grateful to the culinary magicians of the past who created many timeless dishes for us to enjoy across generations. Sometimes I wonder if the inventors of ghormeh sabzi or fesenjoon ever imagined their creations would transcend time and borders, continuing to bring joy to so many around. 


For today's recipe, I'm sharing my vegetarian take on one of the most beloved stews: ghormeh sabzi.  There are a few simple ways you can customize it to fit a meat-free lifestyle. The easiest option is simply to omit the meat altogether.  You can increase the beans (red kidney beans or pinto beans) by an extra 1/2 cup (or more if you like). Another option is to substitute the meat with tofu, tempeh, or seitan. My personal favorite, however, is baby bella mushrooms. Their flavor, rich brown color, and meaty texture make them both flavorful and substantial.


Vegetarian Ghormeh Sabzi

Ingredients
Serving 4-6

- 1 cup dried red kidney beans or pinto beans, soaked overnight
-10 oz baby bella mushrooms or large portabella, trimmed and cut into chunks or sliced
-1 large onion, finely chopped
-3 cups chopped fresh parsley
-3 cups chopped leeks, or scallions or chives (tareh)
--1 cup chopped fresh cilantro
-1 cup chopped fresh fenugreek or a tablespoon dried fenugreek
-4-5 limoo amani (dried limes)
-1/2 teaspoon turmeric
-Salt and pepper to taste
-Juice of a lime
-Vegetable oil/olive oil

Method
  1. In a large pot, add the soaked beans and enough water to cover them by a couple of inches. Bring to a boil over medium-high heat, then reduce the heat, partially cover, and cook until beans are tender. 
  2. Heat 1/3 cup vegetable oil in a large skillet over medium heat. Add the chopped herbs and sauté for about 10-15 minutes, stirring frequently, until the color darkens. Set aside.
  3.  In a large stockpot, heat 2-3 tablespoons of oil. Add the onion and sauté the chopped onions until golden brown. Stir in the turmeric powder. 
  4. Add the sauteed herbs, cooked beans, dried limes, salt, and pepper to the pot. Pour in enough water to cover by 2 inches. Bring to a boil, then reduce the heat, cover, and simmer gently for 50 minutes.
  5. Meanwhile, heat 2 tablespoons of oil in a skillet over medium-high heat. Add the mushrooms and cook until they release most of their liquid. Remove from the pan, place in a bowl, and sprinkle with lime juice.
  6. Add the mushrooms to the stew and continue cooking on low heat for 15-20 minutes. Taste and adjust the seasoning. Add a little more water if needed for consistency.
Serve hot with rice, mast o khiar, and salad shirazi.

Enjoy!

15 comments:

  1. I had a Persian professor in college who was vegan. She made gormeh sabzi with mushrooms. She would keep them whole so it felt like chunks of stew meat for us non-vegans. And it was delicious! This dish reminds me of that dear lady. : )

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  2. thank you for sharing this recipe, Its about the time. I've been searching for vegetarian recipe that I want to serve for sunday dinner next week some of my friends are vegetarian, never across of my mind that I can substitute the meat with mushroom, such a clever idea.. Mercy, dear friend..

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  3. Mushrooms instead of meat! What a great idea, Azita joon! I'm going to try your recipe this w/end. xo

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  4. Thank you Azita khanoom for a great work you have done here. For a vegetarian ghormeh sabzi I have Oyster mushroom and really liked the texture, but my favorite is to tripled the red kidney beans from 1 to 3 cups, it provides higher protein and it is much more palatable. Yahya

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  5. I made this today it’s turn out so good ..

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  6. This looks incredible!!! Can't wait to make it!

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  7. Thank you for sharing this recipe.
    I am Iranian and Vegan. I was also vegetarian for many years. I cook Iranian dishes without any animal products since years, in particular Ghormeh sabzi with mushrooms. It is very easy to make Iranian dishes vegetarian and vegan as the falvours of Persian cousin comes from plant based ingredients of the dish.

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  8. Thank you for sharing this recipe.
    I am Iranian and Vegan. I was also vegetarian for many years. I cook Iranian dishes without any animal products since years, in particular Ghormeh sabzi with mushrooms. It is very easy to make Iranian dishes vegetarian and vegan as the falvours of Persian cousin comes from plant based ingredients of the dish.

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  9. This is wonderful. I served it to friends that have never leave the States. Thanks.
    Thoughts and prayers for you, yours, and your country.

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  10. Is the total cook time once you begin the boiling stage 1h including 20 minutes with the mushrooms, or is it 1h plus 20 minutes with the mushrooms? It says that the mushroom cooking stage is done concurrently, but then later it is not clear if the 20 minutes when the mushrooms are combined also run concurrently. Thanks.

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  11. Hi Justin, I just fixed the the recipe. Thank you.

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  12. This is one of my favorite recipes! I particularly like making it the day before and letting the flavors rest overnight. I was wondering if you think it would freeze okay? Im hoping to include this in the dishes I make and freeze for when our newborn arrives and we wont have much time to cook.

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  13. I have made this twice now. It is very tasty. I also added spinach and garlic. I served it with Mary Berry's Persian rice. Thank you so much for sharing your delicious recipes.

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