Persian Fresh Herb Stew with Meat and Kidney Beans

Persian Fresh Herb Stew with Meat and Kidney Beans

Persian Fresh Herb Stew with Meat and Kidney Beans – Juicy lamb in intensely fragrant and rich lemony herb gravy, packed with protein, fiber, phytonutrients and potassium.

 

Traditionally known as Ghormeh Sabzi, this stew has garnered the reputation of being one of the most beloved Persian stews. Call it the “King of Persian Stews” or the “National dish” – no Persian restaurant menu or buffet is ever complete without this well deserved star item.

 

There are certain things in life that are to be experienced in its pristine originality. And Ghormeh Sabzi is one of them. This ancient classic recipe involves the cooking down of a combination of greens and herbs into a rather characteristic aromatic mélange.

 

An especially key step in this process is the slow and adequate roasting of the greens and herbs, that works the magic of emanating an aroma that will lovingly wrap you back. Another essential ingredient is the Fenugreek, and like most recipes that use this herb, the dish tastes even better the next day after the flavors have had a chance to meld together. And whenever possible, I like to cook this dish with some bones along with the meat as I think that it imparts more flavor.

 

Persian Fresh Herb Stew with Meat and Kidney Beans – Juicy lamb in intensely fragrant and rich lemony herb gravy, packed with protein, fiber, phytonutrients and potassium. Traditionally known as Ghormeh Sabzi.

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Persian Fresh Herb Stew with Meat and Kidney Beans, is traditionally prepared with lamb, beef or veal. And I am a proponent of eating all that one enjoys, while keeping the principles of moderation and balance in mind. However, if you are longing to eat more of this addictive stew, you can also try it with chicken, fish, more kidney beans or even a vegan version with tofu.

 

So what exactly goes into this fascinating stew? Parsley, Cilantro, Spinach, Fenugreek leaves, Green onions, Meat and Kidney beans. And it uses a LOT of the herbs and greens. But nothing to worry. Because you will be fine with chopping up all the fresh herbs and one of these days I will share with you how I prepare the herbs in advance and freeze them in bags.

 

Persian Fresh Herb Stew with Meat and Kidney Beans – Juicy lamb in intensely fragrant and rich lemony herb gravy, packed with protein, fiber, phytonutrients and potassium. Traditionally known as Ghormeh Sabzi.

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Since I typically write about the nutrition potential of an ingredient in my posts, today I am choosing to write about Parsley. For information about other ingredients, please follow the highlighted links above.

 

Parsley has often been relied upon in the form of a garnish to enhance the flavor or appearance of a dish. But here it is one of the star ingredients of this Persian Fresh Herb Stew with Meat and Kidney Beans. Parsley is a pretty nutritious herb. It is quite rich in Myricetin, a flavonol that has been known for its chemo preventive, anti-inflammatory effects and also for the lowering of blood sugar and insulin resistance.

 

This herb is also a good source of chlorophyll, which is effective in negating the carcinogenic effects of heterocyclic amines. Furthermore, Apigenin is a bioflavonoid found in parsley, that has shown promise in cancer treatment. And parsley is super rich in vitamin K and therefore supports bone health. It is also a good source of vitamin C and vitamin A.

 

Finally, all you would need to enjoy this much celebrated Persian Fresh Herb Stew with Meat and Kidney Beans – Ghormeh Sabzi – is some steamed rice, prepared with some saffron if you wish! 

 

Persian Fresh Herb Stew with Meat and Kidney Beans – Juicy lamb in intensely fragrant and rich lemony herb gravy, packed with protein, fiber, phytonutrients and potassium. Traditionally known as Ghormeh Sabzi.

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

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PERSIAN FRESH HERB STEW WITH MEAT AND KIDNEY BEANS

 

thedeliciouscrescent.com

 

NUTRITION FACTS

Servings: 6                                  Serving Size: 1 Cup

 

Calories 251, Total Fat 13 g (Saturated Fat 4 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 8 g), Cholesterol 58 mg, Sodium* 181 mg, Potassium 584 mg, Phosphorus 197 mg, Total Carbohydrate 11 g, Dietary Fiber 4 g, Sugars 2 g, Protein 20 g

 

* Not including any added salt. Check for any added salt in other ingredients and adjust.

 

PREPARATION TIME: 30 minutes
COOKING TIME: 2 hours
 
INGREDIENTS

 

3 to 4 tablespoons olive oil
1 ½ cups thinly sliced onions
1 ½ pounds lamb with bone* or 1 ¼ boneless lamb (cut in 2 inch pieces)
1/2 teaspoon Advieh* (Persian spice mix)

1/2 teaspoon turmeric

1/4 teaspoon ground black pepper

Salt – to taste

1/4 cup dried kidney beans (soaked overnight)

3 whole dried limes
3 cups chopped fresh parsley
1 cup chopped fresh cilantro

1 cup chopped fresh spinach
3/4 cup chopped green onions or leeks
3/4 cup chopped fresh fenugreek leaves* or 3 tablespoons dried fenugreek leaves
1 to 2 tablespoons dried lime powder or 2 to 3 tablespoons lemon juice (as per taste)

 

DIRECTIONS

 

persian-fresh-herb-stew-with-meat-and-kidney-beans-prep

 

Heat 2 tablespoons of oil in a cooking pot. Next sauté the onions to a golden brown. Add the meat and brown it a little. Then add the spices, some salt, and 2 to 3 cups water and bring it to a boil. Lower the heat and simmer for approximately half hour.

 

persian-fresh-herb-stew-with-meat-and-kidney-beans-prep

 

Meanwhile, heat one tablespoon of oil in a ceramic nonstick skillet. Add the herbs/greens and sauté for approximately 20 minutes until you can smell the aroma of the roasted herbs. Make sure to stir as needed too.

 

persian-fresh-herb-stew-with-meat-and-kidney-beans-prep

 

Alternatively you may also mix the oil into the herbs/greens and spread it out on a parchment paper lined baking sheet and roast it in the oven at 375 degrees F for approximately 20 minutes.

 

persian-fresh-herb-stew-with-meat-and-kidney-beans-prep

 

Then add the sautéed herbs, drained kidney beans* and pierced dried lemons. Allow the stew to simmer for another 1 hour. Add the dried lime powder or lemon juice and cook another half hour until the meat and beans are tender.

 

Adjust the consistency, salt, lemon and other seasonings to taste. Furthermore, the stew should be thick and not runny.

 

Finally, serve the Persian Fresh Herb Stew with Meat and Kidney Beans hot with steamed rice.

 

Persian Fresh Herb Stew with Meat and Kidney Beans – Juicy lamb in intensely fragrant and rich lemony herb gravy, packed with protein, fiber, phytonutrients and potassium. Traditionally known as Ghormeh Sabzi.

 

Photo Credits: Bijan of www.bijansviewfinder.com

 

Notes:

 

If necessary the kidney beans may be cooked separately for sometime before adding to the stew.

 

Also, Lamb leg or shoulder with some bone can work well for this Persian Fresh Herb Stew with Meat and Kidney Beans.

 

Frozen chopped fresh fenugreek leaves can be found in Indian and Middle Eastern stores. May substitute fresh Fenugreek leaves too with 1/2 cup frozen leaves.

 

Persian Fresh Herb Stew with Meat and Kidney Beans
 
Ghormeh Sabzi - Persian Fresh Herb Stew - Succulent lamb in intensely fragrant and rich lemony herb gravy, packed with protein, fiber, phytonutrients and potassium.
Author:
Recipe type: Stews
Cuisine: Persian
Serves: 6 Servings
Ingredients
  • 3 to 4 tablespoons olive oil
  • 1 ½ cups thinly sliced onions
  • 1 ½ pounds lamb with bone* or 1 ¼ boneless lamb (cut in 2 inch pieces)
  • ½ teaspoon Advieh* (Persian spice mix)
  • ½ teaspoon turmeric
  • ¼ teaspoon ground black pepper
  • Salt - to taste
  • ¼ cup dried kidney beans (soaked overnight)
  • 3 whole dried limes
  • 3 cups chopped fresh parsley
  • 1 cup chopped fresh cilantro
  • 1 cup chopped fresh spinach
  • ¾ cup chopped green onions or leeks
  • ¾ cup chopped fresh fenugreek leaves* or 3 tablespoons dried fenugreek leaves
  • 1 to 2 tablespoons dried lime powder or 2 to 3 tablespoons lemon juice (as per taste)
Instructions
  1. Heat 2 tablespoons of oil in a cooking pot. Next sauté the onions to a golden brown. Add the meat and brown it a little. Then add the spices, some salt, and 2 to 3 cups water and bring it to a boil. Lower the heat and simmer for approximately half hour.
  2. Meanwhile, heat one tablespoon of oil in a ceramic nonstick skillet. Add the herbs/greens and sauté for approximately 20 minutes until you can smell the aroma of the roasted herbs. Make sure to stir as needed too.
  3. Alternatively you may also mix the oil into the herbs/greens and spread it out on a parchment paper lined baking sheet and roast it in the oven at 375 degrees F for approximately 20 minutes.
  4. Then add the sautéed herbs, drained kidney beans* and pierced dried lemons. Allow the stew to simmer for another 1 hour. Add the dried lime powder or lemon juice and cook another half hour until the meat and beans are tender.
  5. Adjust the consistency, salt, lemon and other seasonings to taste. Furthermore, the stew should be thick and not runny.
  6. Finally, serve the Persian Fresh Herb Stew with Meat and Kidney Beans hot with steamed rice.
Notes
If necessary the kidney beans may be cooked separately for sometime before adding to the stew.

Also, Lamb leg or shoulder with some bone can work well for this Persian Fresh Herb Stew with Meat and Kidney Beans.

Frozen chopped fresh fenugreek leaves can be found in Indian and Middle Eastern stores. May substitute fresh Fenugreek leaves too with ½ cup frozen leaves.

* Not including any added salt. Check for any added salt in other ingredients and adjust.
Nutrition Information
Serving size: 1 Cup Calories: 251 kcals Fat: 13 g Saturated fat: 4 g Unsaturated fat: 9 g Carbohydrates: 11 g Sugar: 2 g Sodium: 181 mg Fiber: 4 g Protein: 20 g Cholesterol: 58 mg
 

12 Responses

  1. You have such creative and unusual recipes, I love the flavor profiles!

  2. Such a fun dish!

  3. This looks so flavorful and delicious! I have never tried Advieh spice before, or even heard of it! I have pinned this recipe to try this weekend. Thanks for sharing!

  4. Mmmm good..Lamb! Great recipe!

  5. LOVE Persian food! This looks so delectable 🙂

  6. I love stews in the winter time! So great for easy dinners 🙂