Vegan Delights: A Modern Twist on Traditional Persian Cuisine

Persian cuisine, with its rich and ancient history, is renowned for its delicious flavors when prepared correctly. For those looking to enjoy these traditional dishes with a modern, plant-based twist, Mana Shamshiri, also known as The Iranian Vegan, has crafted three vegan recipes that not only honor the authentic tastes of Persian cuisine but are also gut-friendly and delicious.

Borani Bademjan: Persian Eggplant, Tomato, and Garlic

Serves: 4 (main dish or starter)

Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes

This delicious borani bademjan recipe, popular in Iranian and Afghan cuisine, is perfect for a quick weeknight dinner or an impressive starter to share with friends. It’s also packed with health benefits.

According to Madukah, “The purple skin of the eggplant contains antioxidants that protect against free radical damage, which can contribute to certain illnesses and signs of aging. Additionally, cooked tomatoes contain lycopene, a compound that is more easily absorbed by our digestive systems.”

For fresh garlic, use two cloves in the onion mixture to avoid an overpowering flavor. If your garlic is older, you might use three cloves. Adjust based on your preference and the occasion. Mana suggests serving this dish as a main course or with fresh Barbari bread as a tasty appetizer to impress guests.

Top tip: Grill eggplants in the oven on each side before frying, or air fry them to reduce oil absorption. Alternatively, slice them and leave them out overnight for the same effect.

Ingredients:

• 2 eggplants

• 2 potatoes (optional)

• 10 cherry tomatoes

• 2 onions, thinly sliced

• 3-4 garlic cloves, minced

• 2 tbsp tomato paste

• Vegetable oil

• 200g vegan yogurt (soy, coconut, oat, etc.)

• 1 tbsp fresh lime juice

• ½ tsp salt

• ½ tsp cracked black pepper

• ½ tsp turmeric

• Cayenne pepper (to taste)

Credit: The Iranian Vegan

Method:

1. Fry the sliced onions in 2-3 tbsp of vegetable oil. When translucent, add the turmeric and 2-3 cloves of minced garlic. Fry for a minute, then add the tomato paste, whole cherry tomatoes, ½ tsp salt, and ½ tsp pepper. Cook on medium-low heat with the lid on for 5 minutes or until the tomatoes are roasted and soft. Add more oil or a small amount of boiling water if it becomes dry.

2. Meanwhile, cut the eggplants into 1-inch thick slices. Cover a frying pan with a thin layer of vegetable oil and fry until browned on both sides. Place them on a paper towel-lined plate to absorb excess oil. (To reduce oil absorption, grill the eggplants in the oven on both sides first to dehydrate them slightly.)

3. If desired, peel the potatoes and cut them into 1-inch slices. Fry them in an air fryer for 10 minutes or in a pan on both sides until crispy.

4. Mix 200g yogurt with a small amount of water to make it a thinner, pourable consistency. Add lime juice, ½ tsp salt, and one minced clove of garlic, and stir well.

5. To serve: Start with a layer of yogurt, then add eggplants, tomato, garlic, and onion mixture, and potatoes. Repeat in a random fashion. Sprinkle cayenne pepper to taste throughout the assembly.

6. Top with dried mint and extra virgin olive oil (optional). Enjoy with warm bread.

Kokoo Sabzi: Walnut, Barberry, and Fresh Herb Frittata

Serves: 4 - 6 (main dish or starter)

Prep time: 10 minutes
Cook time: 40 minutes
Total time: 50 minutes

Kookoo sabzi, often enjoyed with sabzi polo (herb rice) and fish during Nowruz (Persian New Year), is traditionally made with eggs and a variety of herbs like parsley, coriander, chives, and dill. It makes for a delicious weekend breakfast or evening meal throughout the year. Mana offers a vegan version using milled flaxseed instead of eggs.

This nutritious dish is both tangy and crunchy, thanks to the walnuts. “You can enjoy it with warm bread, pickles, fresh salad vegetables, or with sabzi polo and fish,” suggests Mana. For recipes requiring one egg, use 1 tablespoon of flaxseed mixed with 3 tablespoons of water. After a few minutes, this ‘flax-egg’ mixture achieves a similar consistency to eggs.

Flaxseeds, rich in fiber and omega-3, are a healthy addition to this vegan dish. Madukah notes that “barberries, though not common in many global cuisines, are rich in vitamin C, iron, and fiber. Vitamin C enhances iron absorption in the digestive system.”

Top tip: Mana recommends washing the herbs before use and notes, “My family usually fries kookoo on the stovetop, but I find that baking it in the oven works best when using flax-eggs.”

Ingredients:

• 1 tsp baking powder

• 2 tsp salt

• 1 tsp pepper

• 1 tsp turmeric

• 3 cloves garlic, minced

• ½ cup chopped spring onions

• 1 cup chopped fresh parsley

• 1 cup chopped fresh coriander

• 1 cup chopped fresh dill

• ½ cup chopped walnuts

• ⅓ cup barberries

• 1 potato, finely grated

• 4 tbsp chickpea/gram flour

• 6 flax-eggs (1 tbsp flaxseed mixed with 3 tbsp water = 1 flax-egg)

• Vegetable oil

Credit: The Iranian Vegan

Method:

1. Preheat the oven to 180°C.

2. Prepare your flax-eggs by mixing 6 tbsp milled flaxseed with 18 tbsp water (3 tbsp water per 1 tbsp milled flaxseed) and let it set in the fridge for several minutes.

3. Grate a large potato and squeeze out the excess water using a cloth or colander.

4. Finely chop the herbs and mix them with the chopped walnuts, minced garlic, flour, barberries, grated potato, baking powder, salt, pepper, turmeric, and 4 tbsp oil. Incorporate the set flax-eggs.

5. Pour the mixture into an oiled round cake tin or small cupcake tins and bake at 180°C for 40 minutes, or until the center is no longer soft.

6. For the garnish, gently stir-fry a handful of barberries with 1 tbsp oil and 2 tbsp water. Scatter on top of the kookoo along with walnuts before serving.

7. Enjoy with warm bread or sabzi polo.

Khoresht Fesenjoon: Walnut and Pomegranate Stew with Oyster Mushrooms

Serves: 4 - 6 (main course)

Prep time: 30 minutes
Cook time: 1 hour 30 minutes
Total time: 2 hours

Traditionally made with duck or chicken, this vegan version of fesenjoon stew uses oyster mushrooms for their large, flat, ribbed, and meat-like texture. Known as the ‘Godfather’ of curry, fesenjoon is one of the oldest recipes in Iran, dating back to 515 BCE.

“Pomegranates, often specific to Middle Eastern cuisines, are packed with antioxidants,” says Madukah. “Turmeric contains curcumin, which has anti-inflammatory properties. Combining black pepper with turmeric enhances curcumin absorption.”

Typically served with yogurt and rice, the highlight of this rich and tangy stew is the chunky oyster mushrooms, which are high in protein and fiber, supporting gut health.

Ingredients:

• 2 cups/250g walnuts

• 1 cup/125 ml pomegranate molasses

• 500g oyster mushrooms (shiitake, king oyster, or any other kind are also suitable)

• 1 large yellow onion

• 2 tsp salt

• 1 tsp black pepper

• ½ tsp turmeric

• 1 tbsp concentrated tomato paste

• Pomegranate seeds (optional, for garnish)

Credit: The Iranian Vegan

Method:

1. Grind the walnuts in a food processor until they form a dough-like consistency.

2. Finely slice the onion and fry in 2 tbsp oil until slightly golden. Add the turmeric and fry for another couple of minutes.

3. Add the ground walnuts to the onions, then add the pomegranate molasses, tomato paste, salt, and pepper. Pour in 3 cups of cold water. Bring to a boil over high heat, then reduce to low and cover.

4. Simmer the walnut mixture for 90 minutes, stirring occasionally to prevent sticking. If the water evaporates, add a bit more. The sauce should thicken and darken, with walnut oil rising to the top.

5. In a separate pan, fry the oyster mushrooms with a sprinkle of salt and pepper for 3-4 minutes.

6. Add the mushrooms to the fesenjoon sauce and simmer on low heat for at least 30 minutes until tender. Avoid overcooking to prevent the mushrooms from becoming too soft.

7. Remove the lid for the last 10 minutes of cooking to allow the sauce to thicken. Stir in 2 tbsp sugar and adjust sweetness to taste.

8. Garnish with pomegranate seeds and serve with steamed basmati rice. Enjoy!