Vegetarian Persian foods to try in Iran

Before traveling to a new country about which you have a little information, one of the main questions you might have is about the foods served in the restaurants and the food culture of the nation and this gets a little trickier for travelers with vegetarian and vegan diets. Iranian cuisine mostly includes foods made with rice and meat and Iranian culinary is known for its kebabs. The more respected the guest, the more meat served on the dining table!

But as a vegetarian there is no need to be concerned about finding your suitable food in Iran as there are diverse vegetarian and vegan foods found in this country. Since the number of vegetarians is increasing in Iran especially among the young generation, many cafés and restaurants now have vegetarian items on their menus. Below are some of the tasty vegetarian foods that you should try in Iran:

Kashk o Bademjan

Eggplant is widely used in Iranian culinary and this eggplant based food is usually served as a side dish in Iranian parties. Kashk-o Bademjan is made with barbequed eggplant puree, onion, garlic, walnut, and Kashk, which is a milk byproduct with a sour taste. This tasty food is topped with fried onion and mint oil.

Mirza Ghasemi

Mirza Ghasemi (Mirza Qasemi) is another dish made with eggplant and is originally a food from the north of Iran especially Rasht (the city of culinary). For cooking Mirza Ghasemi, eggplant is mixed with lots of garlic, peeled tomato, and then it is added with eggs. The secret about an excellent Mirza Ghasemi is barbequing the eggplant over charcoal so that it gets a pleasant smoky aroma and more delicious. If you are on a vegan diet excluding eggs, you can order your Mirza Ghasemi with no egg.

Ash Reshteh

Ash (Aush) is an Iranian soup that comes in different types. The most popular Iranian Aush is Ash Reshteh, which is a great choice as a vegan snack or meal on fall and winter cold nights. This thick soup is made with lentils, peas, beans, freshly chopped vegetables like parsley, coriander, and spinach, and Reshteh (noodles). Ash Reshteh is topped with Kashk, fried onion, and fried garlic and is usually cooked on religious rites and occasions, and family gatherings. As a traveler you can try some Ash Reshteh while walking on the streets of Tehran, especially during winter.

Adasi

Adasi or lentil soup is a simple yet nutritious food that is rich in protein. After boiling and cooking the lentil until it gets soft, it is added with fried onion, salt, and pepper and then it is ready to be served. Adasi is sometimes served as a warm breakfast and is popular among mountain climbers.

Kuku Sabzi

Kuku Sabzi is an Iranian vegetable frittata which is usually in Iranian families’ food schedule as the main dish. Kuku Sabzi is made with chopped dill, parsley, and sometimes chives and is mixed with eggs to make a thick paste which is fried on a pan. Adding some walnut and barberry makes this food double delicious.

Kuku Sabzi - Persian Vegetarian food

Dolmeh Barge mo

Dolmeh or Dolma is a stuffed dish served in Balkans, Central Asia, and the Middle East and is one of the popular vegetarian Persian foods. Dolmeh Barge mo is the mixture of rice, beans, herbs, and barberry which is wrapped in grapevines (Barge mo) and cooked for a couple of hours. Besides grapevines, Dolmeh stuff can be wrapped in other vegetables like eggplant, tomato, bell peppers, or cabbage.

Daal Adas

This food is from Bushehr in the south of Iran, where foods are spicier and tastier. Daal Adas is made with red lentil, onion, lots of garlic, tomato paste, spice, and pieces of potato and is usually served with rice and a piece of bread.

Borani

Borani is the combination of yogurt and vegetables like eggplant, beetroot, spinach, zuccinni, etc. and aromatic herbs, salt and pepper. Borani is a fresh vegetarian appetizer, and side dish served as a dip in Iranian gatherings.

Ab Doogh Khiar

This cold soup is the best choice for hot summer days and nights in Iran. This is made with yogurt, chopped cucumbers, aromatic herbs, walnut, raisins, and sometimes a piece of ice to make it even more freshening! Ab Doogh Khiar is served with pieces of dried thin bread dipped inside the bowl.

Learn more about the magic of Persian culinary and Iranian cuisines on Iran Culinary Tour of PackToIran, which includes cultural sightseeings in main touristic cities like Isfahan, Tehran, Shiraz, and cooking classes in different cities like Rasht and Bushehr.