From Fragrant Stews to Crispy Rice, These Persian Recipes Are Sure to Become New Dinner Staples

Soon, millions of people will be gathering with family in honor of Nowruz, also known as Persian New Year. The celebration of Nowruz, which translates to “New Day,” begins in mid-March and stretches through the 13 days following the first day of spring. 

JUMP TO THE RECIPES

As Nowruz marks the arrival of spring, it’s the perfect occasion to indulge in Persian dishes that are rich, filling, and vegan. Several years ago, I was introduced to the flavorful world of Persian cuisine after meeting my Persian partner’s family—and it turned out to be the perfect opportunity to explore plant-based versions of traditional dishes.

As a vegan, I was apprehensive at first, wondering how I’d navigate a feast traditionally full of lamb, fish, and dairy. From herbed rice dishes to vibrant salads and stews brimming with fresh vegetables, I quickly realized that Persian cuisine offers a treasure trove of plant-based recipes that are as rich in history as they are in taste. 

Imagine diving into a bowl of saffron-infused rice with crispy bits of tahdig—the golden, crispy crust at the bottom of the pot that is the most coveted part of any Persian rice dish—paired with fresh herbs like mint, basil, and parsley in a crunchy sabzi khordan platter. 

Then there’s khoresh, the hearty stews made with everything from pomegranate to lentils—and of course, a dash of sumac to make your taste buds dance. Whether it’s tangy pickles, crispy vegetable frittatas, or sweet stews, Persian vegan food is a glorious celebration of the earth’s best flavors—and it’ll have you coming back for more. 

Vegan Persian recipes

Whether you’re observing Nowruz or simply looking to explore new vegan dishes, these recipes feature vibrant, aromatic dishes that celebrate the incredible culture without meat or dairy. 

RELATED: How to Make Biryani, the Delicious Indian Rice Dish

The Iranian Vegan

1  Sabzi polo mahi (herbed rice with jackfruit fish) 

On Persian New Year, Iranians traditionally enjoy Sabzi polo mahi, a flavorful green rice with fish. In this vegan version, the rice is loaded with chives, parsley, dill, and garlic, symbolizing growth and rebirth, while the jackfruit fish represents fertility and abundance. The marinade features seaweed, garlic, lemon, and toasted sesame oil, giving the jackfruit a fishy, sea-flavor magic that will leave even the die-hard fish eaters going in for more.
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Saffron and Herbs

2 Zeytoon Parvardeh (marinated olives with walnuts and pomegranate) 

The North of Iran is all about walnuts and pomegranates. This savory-sweet mix has olives, pomegranate juice, molasses, arils, walnuts, garlic, and a rare herb called chuchagh—found only in certain parts of Iran. Since we can’t get chuchagh here, this dish swaps in mint, plus a little coriander and parsley for extra flair. It’s easy to whip up, and it’s even better if you make it the night before to let the flavors meld together. Zeytoon parvardeh is perfect as an appetizer with drinks, part of a mezze spread, or enjoyed solo with some vegan cheese and crackers.
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Plant-Based Persian

3  Adas polo (Lentil rice with tofu)

Adas polo is a Persian lentil rice dish traditionally made with meat, but it can easily be made vegan by using tofu as a substitute. In this recipe, seasoned and baked tofu crumbles replace meat, offering a nutritious meat-free option. Tofu absorbs the flavors of its seasoning, making it a flavorful addition to any dish.
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The Iranian Vegan

5  Tahchin (baked saffron and yogurt rice) 

Traditionally known as tahchin, meaning “arranged at the bottom,” this Persian dish is usually made with pre-cooked rice mixed with saffron, yogurt, eggs, and spices, often filled with chicken or spinach. The legend of tahchin’s origin says it was born when a cook accidentally overcooked rice and, fearing punishment, mixed it with chicken, saffron, eggs, and yogurt, leading to the creation of this beloved dish, often served at celebrations. This vegan version features a filling of mushrooms, eggplant, caramelized onions, barberries, garlic, cumin, and orange zest, and the rice is made with thick vegan yogurt, milled flaxseeds instead of eggs, and infused with saffron and other spices. The result is perfectly crispy on the outside, moist and fluffy inside, with layers of flavors.
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Plant-Based Persian

6  Mirza ghasemi (Persian eggplant dip)

Mirza Ghasemi is a flavorful Persian eggplant and tomato dip from Northern Iran, typically served with flatbread or rice. Traditionally made with eggs, this vegan version uses Just Egg, an egg replacer made from mung beans. The dish, created by and named after Mohammad Qasim Khan, the former governor of Rasht, was created in Gilan Province along the Caspian Sea.
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Palatable Pastime

7  Khoresh bademjan (Persian eggplant stew)

Vegan khoresh bademjan is a thick Persian eggplant stew made without meat, yet it is still rich in flavor. This dish features tender, caramelized eggplant simmered in a tomato-based sauce with onions, garlic, turmeric, and saffron. To enhance the flavor, it’s often complemented with dried limes, which add a tangy depth. The stew is cooked slowly to allow the flavors to meld together, resulting in a savory, aromatic dish that’s typically served with basmati rice. It’s a comforting, hearty meal that perfectly captures the essence of Persian cuisine in a plant-based version.
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Cook With Candy

8 Kabob koobideh (minced kabob)

Kabob koobideh is a classic Persian and Middle Eastern dish typically made with ground beef or lamb, grilled on skewers. This recipe offers a vegan twist using the Impossible Burger to replicate the taste and texture of traditional meat, making it a crowd-pleaser even for non-vegans. With just four ingredients and no egg replacer, the result is surprisingly close to the real thing, showcasing how well the Impossible Burger holds up as a meat substitute. Inspired by the Iranian style of kabob, this simple recipe lets vegans enjoy a beloved dish without compromising on flavor.
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Sara Kidd

9 Persian pistachio-rose love cake

Legend has it that a clever Persian woman, determined to win the heart of a prince, baked a cake infused with a little bit of magic. With its delicate blend of pistachios and rose, this enchanting treat became a timeless symbol of romance. Now, you can try a vegan twist on this sweet, spellbinding dessert with the recipe from The Vegan Cake Bible cookbook. It’s the perfect way to add a little love (and lots of flavor) to your kitchen.
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