Vegan Friendly Ghormeh Sabzi

GF DF V 

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Ghormeh sabzi is a traditional Iranian herb stew known as their national dish that dates back at least 500 to 2,000 years ago.

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The main ingredients are a mixture of sauteed herbs, consisting mainly of parsley, leeks or green onions, coriander, seasoned with the key spice of dried fenugreek leaves. The herb mixture has many variations; any dark bitter green can be used (kale, mustard greens, turnip greens, etc., all work, although none are part of the original recipe).

This mixture is cooked with kidney beans or yellow split-peas, yellow or red onions, dried lime, and turmeric-seasoned lamb or beef. The dish is then served with chelow (Persian parboiled and steamed rice) or over tahdig.

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Another one of my favourites my mama cooks. I decided again, to make this version without meat and again, it's just as delicious and really no different. I eat mine with a side of raw spring onions, salad and some savoury coconut yoghurt. Yum!

 

1 cup of canned red kidney beans provides a whopping 13g of protein, serve that onto a 1 cup of brown rice and thats a total of 18g of protein! Not to mention all the other added benefits that come from the blend of herbs, whole grains and legumes. Enjoy red kidney beans in moderation - they are a powerful plant food with super high nutrient density however too much of a specific nutrient can throw you over balance and cause adverse health effects. You can read more on this here and also here.

 

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Ingredients

Time: 45 mins

Serves: 4

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• 1 x large yellow onion diced (If you have a food processor or vitamix to save a tiny bit of time you can peel it cut it in half and chuck it in the processor to 'chop' for you).

• 1 tsp turmeric

• 1/3 cup kidney beans, dried – soaked over night - or 2 cans of organic red kidney beans (if you want something quick)

• 4 cups of water

• 2 cups leeks, chopped

• 5 cups fresh parsley, chopped

• 3 cups fresh coriander, chopped

• 1 cup fresh fenugreek

• 1 cups fresh chives

• 4 dried Persian limes

• 1/2  a lemon juiced

• Sea Salt and pepper to taste 

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Directions​​

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1. Fry the diced onions on a medium heat with the coconut oil in a large casserole pot until they are soft. 

2. Add the turmeric, poke holes in the dried lime with a fork or knife and add them to the pot.

3. If the kidney beans were soaking overnight, drain and rinse them, add them to the pot, cover with the water, place the lid on top, bring the heat to high allowing them to boil for at least 15 minutes, turn the heat to low and allow to simmer for 30 more minutes, and then add in the herbs allowing to simmer for 20 more minutes with the lid off.

4. For the faster recipe, use canned kidney beans. Drain and rinse, set aside and sautee the herbs in the pot with the onions first. once the herbs start to go a darker green (around 10 minutes on medium heat) add in the kidney beans and cover with the water and lid.

5. season with lemon juice and salt to taste.

6. Serve with brown rice, salad, savoury coconut yoghurt, I love mine with raw spring onion, and Enjoy!

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Tips: Iranian shops usually stock ready prepared ghormeh sabzi herbs in the frozen section so for a quick and easy meal you can use the frozen herbs, readily chopped, they're just as good as fresh. When freezing foods it actually helps to retain the nutrients. 

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