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!

Khoresh-e Kadoo - Gray Squash Lamb Stew

In the Persian cuisine there are a number of tasty, slow cooked stews (khoresh/khoresht) that combine the seasonal vegetables with either meat or chicken. Iranian food is not heavily spiced and in order to achieve the optimal taste, some patience, time and planning is required. I usually buy the needed ingredients a day in advance and take care of some of the things that could be done ahead of time without jeopardizing the freshness of the food. There are those that have their onions thinly sliced (an essential part of Iranian cooking), fried, packed, sealed and frozen for when it's needed. Same goes with fried eggplants and herbs. And there are those that even have a  herb and bean stew (ghormeh sabzi) ready to be served in their freezer for that guest that might drop by unexpectedly! We grew up where going to a family member or friend's house didn't require an invitation or a prior notice, even a phone call wasn't necessary.

Gray Squash

This dish خورش کدو khoresh-e Kadoo is usually made with the summer squash called zucchini/courgette, the long and green zucchini which tastes wonderful. Yet, since I've discovered the gray squash in my local Italian vegetable store, which is a town over, I've made the switch at least for now. I find this kind of squash to be more firm and tastier and they are the perfect size also, just cut them in half, lengthwise. This dish can also be made without meat.

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Khoresh Kadoo Sabz- Gray Squash Lamb Stew

Ingredients:
Serves 4-6

1 1/2 pounds meat (lamb or beef), wash, cut in cubes
7 gray squash or zucchini, wash, peel, cut in half, you may leave the skin on
2 large tomatoes, remove skin and finely chop/or use a can of crushed tomatoes
2 tablespoons tomato paste
1 large onion, peeled, thinly sliced
2-3 cloves of garlic, peeled, finely chopped
1/3 teaspoon turmeric
3-4 crushed or whole dried lemons (limoo amani) or juice of 1-2 lemons depending on your taste

1/3 teaspoon cinnamon  
Salt and pepper to taste
Vegetable oil


Method:

1. Heat 3 tablespoons oil in a frying pan, fry the squash slices over medium heat until golden brown on both sides. Set aside.
2. Heat 2 tablespoons oil in a pan, saute sliced onions over medium heat until translucent, add the turmeric powder and garlic, stir and saute for another 2-3 minutes. 
3. Add the meat, brown on all sides, add cinnamon, salt and pepper. 
4. Add the tomato paste, cook for five minutes, add the crushed tomatoes. 
5. Add water to cover the ingredients by a couple of inches and add limoo amani. Bring to a rapid boil, lower the heat to medium low, cover and cook for an hour or until meat is tender. 
6. Add water if needed. If you are using lemon juice, add it after the meat becomes tender.
7. In an oven-proof dish, place half of the meat sauce and add a layer of the fried squash, repeat. Taste and adjust the seasoning, cover with a foil and cook for 40 minutes in the 350 degrees Fahrenheit preheated oven.  

Serve warm with some white basmati rice, yogurt, salad and herbs.

Enjoy!