Vegetarian and Vegan Persian Foods

Iran is famous for its delicious cuisines. However, if you are traveling to Iran as a vegetarian, you must keep in mind that most of Iranian dishes are made of meat, fish, or chicken. Although there are few options for vegetranians, the situation got a little more difficult if you are a vegan as eggs and dairy products are frequently used their dishes. Meanwhile, it does not mean that you will not find anything suitable to your diet to eat. Here, we introduced some Iranian cuisines that can be in the restaurants in different parts of the country:

Mirza Ghassemi 

Mirza Ghassemi is an ancient Persian dish served as both an appetizer and a main dish. Mirza Ghasemi comes from north of Iran near Caspian Sea, Guilan Province. The ingredients of Mirza Ghassemi include grilled eggplants, tomatoes, garlic, eggs, turmeric, salt and pepper. However, Mirza Ghasemi is from Gilan, but it can be found on the menus of most restaurants across the country. It is served with bread and Sabzi. To taste a real local dish, do not miss Mirza Ghassemi.

Kuku Sabzi (Persian Herb Frittata)

Kuku is named to a group of popular traditional Persian meals, similar to omelet. The main ingredient of Kuku is egg and spices. There are different types of kuku and one of them is Kuku Sabzi or Persian Herb Frittata. The ingredients for Kookoo Sabzi are egg, parsley, cilantro, dill, chives, walnut and barberry. The herbs used in Kuk Sabzi should be ground. After being mixed with other ingredients, they are fried in a pan. 

Kookoo Sibzamini

Kookoo Sib Zamini (kind of potato omelet) is a yummy Persian food for vegetarians which is simple and quick dish to cook. Kuku Sibzamini which is a variety of Kookoo contains potato and egg. All you need to do to cook Kuku Sib Zamini is to boil some potatoes first. After peeling them, mash them and mix them with egg and spices. Finally fry the dough and serve it with yogurt and Sabzi.

Other varieties of Kuku are Kuku Lubia (mashed bean and egg), Kookoo Tareh (ground leek and egg), etc. Kukus are which are served with bread are good options for vegetranians.

Dampokhtak (Persian Turmeric Rice)

Dampokhtak or Persian Turmeric Rice is a traditional Persian cuisine. It is one of the easiest Iranian rice food that does not have any meat in it, so Dampokhtak can be considered a suitable dish for vegetarians and vegans. Meanwhile, it should be mentioned that meat can be added to it, if it is a must for you. The ingredients for making golden turmeric rice include rice, onion, turmeric, oil, salt and water. Dampokhtak can come in varieties adding different kinds of grains to it. This Iranian cuisine is usually served with salad, yogurt, or prickle. 

Adas Polo (Lentil Rice)

Adas Polo is a Persian rice dish mainly included rice and lentil; however, other ingredients such as raisin or sliced vegetable such as leek can be added to it. Adas Polo can be regarded as both a vegan and at the same time non-vegan food. Many Iranians add ground meat to the ingredients. So when ordering Adas Polo, mention that you want it with no meat. Like most Iranian rice dishes, Adas Polo can be served with prickle, salad and Sabzi.

Kashk-e Bademjan (Iranian Eggplant Dip)

Kashk-e Bademjan is a traditional food and one of the most popular dishes among Iranians. It is simple and easy to make Kashk-e Bademjan and as it does not contain meat, it is regarded as a delicious dish for vegetarians that can be found on the menu of most restaurants in Iran. The main ingredients of Iranian Eggplant Dip are eggplants, onion, mint, turmeric, salt, garlic, ground walnut, Kashk (curd), and oil. Kashk-e bademjoon is high in protein and usually served with Lavash bread. As the main ingredients are eggplants (bademjoon) and curd (kashk), it is named Kashk-e Bademjoon. The Iranian Eggplant Dip is also served as an appetizer in some restaurants and parties.

Mast-o-Khiar 

Mast-o- Khiar which is a mix of Cucumber and Mint Yoghurt is an Iranian delicious dish found almost in all restaurants and every Iranians’ house. It is one of the easiest cuisines which can be ready in a few minutes. All you need is a cucumber (sliced in very small cube-shape pieces) and yogurt. Iranians dress it with dried-mint powder, and nut powder. It is usually served as an appetizer but it can be a main dish for dinner eaten with bread.

Falafel 

Falafel is a deep-fried flat ball made from ground chickpeas, fava beans, or both. Herbs such as garlic and green pepper are added to the dough to give it taste and smell. It is said that Falafel is originated from Egypt; however, it is common in Iran, especially southern areas of the country. Felafel is most-frequently served as sandwich is Iranian baguette bread in form of street food or fast food restaurants. It can be good meal for both vegetarians and vegans.

Soups:

While Persian cuisines are famous for their rice-base dishes, there are a significant number of soups or Ashs which are regarded as perfect sources of nutrition with high nutritional values. There are more than 50 types of thick soup (āsh) in Iranian cuisines like Ash Sabzi originally goes to Shiraz, Ash Shole Ghalamkar to Isfahan, Ash Gandom which is from Yazd, and etc. Some of the most popular vegan ones are mentioned below:

Kaleh Joosh

Kaleh Joosh is originally from Isfahan, however it is known all around Iran and in every city with some slight changes in the recipe. Kaleh joosh is a quick and simple vegetarian soup. The ingredients for this soup are Kashk (liquid curd), onion, walnut, mint, garlic, turmeric, salt and pepper, and water. Owing to walnut and Kashk (curd), so Kaleh Joush is a good source for calcium and protein. When Kaleh Joosh is ready, dip bread in it and serve it.

Adasi (Lentil Soup)

Adasi is known as a Persian Lentil soup which is very nutritious as well as a rich source of iron. Lentils contains a lot of protein and is a substitute to animal protein. This is why this dish is perfectly suitable for vegans. The main ingredients of Adasi are lentils, onion, salt and pepper and turmeric. You can add a little lime juice to Adasi as a seasoning. Iranians most often serve Adasi for breakfast with fresh Sabzi.

Ash Reshteh

Ash Reshteh or Ash-e reshteh (the vegetable and noodle soup) is one of the most popular types of Ash (thick soup) that has been traditionally prepared to serve at special Iranian events and gatherings such as Nowruz, Sizdah be-dar (13th day of the New Year called as Nature day). The main ingredients of Ash Reshteh are herbs, beans, chick peas, lentil, noodles, onion, and spices. Ash Reshteh is mainly served with curd and sometimes with vinegar. Having no meat, it can be considered as a vegan soup (if you do not add the curd).

Click on the link to read about the Traditional Iranian Cuisines. 

To find restaurants in Yazd, click on the link.