Vegetarian 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!

Ghormeh Sabzi - Persian Herb Stew

خورش قورمه سبزی Khoresh-e Ghormeh Sabzi is one of the most delicious and popular dishes among Iranians. I’ve never met anyone who didn’t enjoy this flavorful khoresh. A rich combination of fresh,  aromatic herbs, slow-cooked lamb, tender beans, and tangy dried lemons makes this khoresh both delicious and nutritious. My mother used to call it a "Sabzi Stew" because she would add an abundance of vegetables, including spinach and dill. This recipe is my simplified version. 

Ghormeh Sabzi - Persian Herb Stew 

Ingredients

Serves 4-6

-2 pounds lamb or beef, washed and cubed
- 1 cup red kidney beans or pinto beans, soaked overnight
- 1 large yellow onion, finely chopped
- 4 bunches flat-leaf parsley
- 1 bunch cilantro
- 2 large leeks or 4 scallions (green stems only)
- 1 small bunch fresh fenugreek, or 1 tablespoon dried fenugreek (shanbalileh), too much fenugreek will make the stew bitter
- 3-4 dried lemons (limoo amani), pierce each lemon a few times with a fork
- 1 teaspoon turmeric
-Salt and pepper, to taste
Vegetable oil

Method

1. Clean, wash, and dry the herbs. Finely chop the parsley, cilantro, leeks/scallions, and fenugreek. 
2. Heat 1/3 cup vegetable oil in a large skillet over medium heat. Add the chopped herbs and saute for about 15 minutes, stirring frequently. Set aside.
3. In a large stew pot, heat 2 tablespoons of oil. Add the chopped onions and saute until golden brown. 
4. Add cubed meat, turmeric, salt, and pepper. Cook until brown on all sides.
5. Add the soaked beans, sauteed herbs, and dried lemons. 
6. Pour in enough water to cover the mixture by about 2 inches. Bring to a boil for a few minutes, then reduce the heat to medium-low. Cover and cook on medium to low heat for 1 1/2 hours. 
7. Taste and adjust the seasoning. Add more water if needed. Lower the heat and let the stew gently simmer for another 30 minutes. Ghormeh sabzi tastes better when it simmers longer ( khoob ja miofteh) and is often more flavorful the next day. 

Serve hot with basmati rice, salad shirazi, and mast o khiar.

Enjoy!