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Persian Vegetarian Food Culture + Vegetarian Food list + Ingredients
Artin Travel > Blog > Persian Vegetarian Food Culture + Vegetarian Food list + Ingredients




Persian Vegetarian Food

Are you planning a trip to Iran as a vegetarian? Are you perhaps, dreading the challenge of having to find Persian vegetarian food on your trip? Let’s just say that, if you think Iran is only the perfect foodie destination for meat lovers, then you are in for a surprise!

When visiting Iran, there are many vegetarian Persian dishes to try. There’s a lot more to Persian cuisine than kebabs and lamb chops. It is a widespread myth that Iranian cuisine is extremely meaty. Although a large number of Iranian households indeed use meat products, vegetarian meals have always been very popular in Persian food culture.

Persian vegetarian food list and ingredients Artin Travel

Food Culture in Iran

You may think it’s very unlikely for you to have an easy time finding vegetarian food in a country where kebabs reign supreme. But that is simply not true. Iran is a vast country, with culture as various as it is deep-rooted. Each city in Iran has a food culture of its own.

 The northern people, for example, favor using fresh vegetables and fruits of each season in their cuisine. Southern people are more inclined towards using a lot of spice and veggies in their dishes, usually topped with local sauces. And Tehran, Iran’s food capital, has all sorts of dishes from international cuisine (Asian, Indian, Turkish, Italian, and many more) to vegetarian food, seafood, and traditional Persian food.

Vegan and Vegetarian Persian food
vegetarian food culture in Iran Travelartin.com

In fact, vegan and vegetarian restaurants can be found all over most of the major cities of Iran like Tehran, Isfahan, Shiraz, and Mashhad. This is because Persian vegetarian food has become very popular among people, and especially the younger generation during the recent decade.

Many people have switched their diet to a vegan and vegetarian diet, and the number is only growing bigger and bigger by the day. Yes, Persian food culture is, indeed, full of surprises! Let’s look at the 15 most delicious Persian Vegetarian foods in Iran, along with the ingredients used in each of them. Even if you are not a vegetarian, you will not be disappointed if you try these delightful Persian dishes.

Top Most Delicious Persian Vegetarian Foods in Iran

Torshi Tareh

Mirza Ghasemi

Kashk-e Bademjoon

Baghali Ghatoogh

Falafel

Sambooseh

Adasi

Torshi Tareh vegetarian food in Iran
Torshi tareh is a wonderful and traditional vegetable stew from Iran's northwestern provinces. Iranian people eat it with either simple steamed rice or toast. Lime juice adds a bright burst of flavor to this Persian vegetarian food.
Ingredient: Rice, Fresh Herb, Egg, Garlic
Mirza Ghasemi Persian food
Mirza Ghassemi, an eggplant treat from Iran's Gilan province, is a must-try. This flavorful, basic dish can be served as a side dish or as a main course.
Ingredients: Eggplant, Tomato, Garlic, Egg
Kashk-e Bademnjoon delicious Persian food
With chopped nuts, herbs, and caramelized onions, this delicious Iranian appetizer blends grilled or oven-roasted eggplants and kashk.
Ingredient: Eggplant, Kashk, Fresh Herb, Garlic
Baghali ghatoog vegetarian safe Persian cuisine
A soothing northern Iranian cuisine is eggs fried with dill-scented butter beans. It's one of the few vegetarian Persian dishes with a distinct flavor profile thanks to the liberal use of dill, and definitely worth a try!
Ingredients: Fresh Herb, Egg, Bean
falafel Iranian food from south
Falafel (pronounced "fell-off-uhl") is a vegetarian and vegan dish, widely consumed and known from the Middle East. With its crisp exterior and delicate interior, this dish is also a vegetarian favorite both in and out of Iran.
Ingredients: Chickpea, Garlic, Flour, Fresh Herb
potato sambooseh Iranian vegan food
This Persian vegetarian food is a traditional and tasty finger food that comes in a wide variety of flavors, but mostly spicy! Persian Sambooseh hand pies are a delectable combination of finely seasoned potatoes and vegetables that are pan-fried until nicely browned!
Ingredients: Potato, Fresh Herb, Onion
Adasi Iranian vegetarian food Artin Travel
Adasi is a Persian lentil soup made primarily of lentils and onions, which are cooked in a tasty stock or only water. Adasi is a nutritious Persian vegetarian food served for almost every meal of the day, and especially breakfast.
Ingredients: Potato, Lentil, Onion, Garlic

Did you know?

Persian Food Tours

Because of Persia’s geographical position and the mighty Persian empire’s many attacks and triumphs, today’s Persian cuisine is enhanced by many creative additions and flavorsome ingredients and recipies from outside Iran. You can have a taste of all the Turkish, Indian, Greek, and Arabic flavors mingled in Persian food in one of our Iran Food tours!

Dal Adas

Abdoogh Khiar

Kuku Sabzi

Loobia

Sholeh Zard

Ash Reshteh

Dal adas Persian vegan food
Dal adas is a popular vegetarian dish from Bushehr, an Iranian port city in the south. It is similar to Indian dal. Fresh lime juice or curry powder is added to this dish, which can be thin and watery or dense and stew-like in texture.
Ingredients: Lentil, Stock, Potato, Tomato
Abdoogh Khiar a mix of cucumber walnut yogurt ice
Cold cucumber and yogurt soup, also known as "ABDOOGH-KHIAR," is a light, cool, and refreshing soup that is popular during the summertime. This Persian vegetarian food is a perfect side dish or appetizer, but it's also filling enough to serve as the main course.
Ingredients: Cucumber, Raisin, Bread, Walnut, Doogh (Yogurt drink) or a mix of yogurt and water
Kuku sabzi a vegetarian persian cuisine
Another light and the flavorful vegetarian dish is Persian herb frittata, also known as "KUKU-SABZI." The addition of barberries and walnuts as a garnish adds visual appeal as well as flavor.
Ingredient: Fresh Herb, Egg
Khorak-e Loobia bean soup Persian food
In Persian cuisine, “khorak” refers to a wide range of ingredients that are typically very nutritious and can be consumed without restriction. Khorak-e Loobia is no exception and can be served as an appetizer, a side dish, or a savory breakfast; particularly during the colder months.
Ingredients: Potato, Pinto Bean, Tomato Paste
Sholeh zard ceremonial and religious Persian dish
This sweet and savory vegetarian Persian dessert is prepared for a variety of occasions in Iran, including Shabe Yalda (Yalda Night), which celebrates the advent of Winter on the longest night of the year. Zard means yellow in Persian, which comes from this dish's yellow texture.
Ingredients: Saffron, Rice, Rosewater, Nuts, Sugar
Ash-e Reshteh Persian herb soup salty delicious
” Ash-Reshteh” or Persian herb and noodle soup, is a vegetarian Persian dish. This dish is traditionally very popular among Iranian people as dinner, especially when they gather around each other.
Ingredients: Reshteh (noodles), Lentil, Fresh Herb, Bean, Kashk, Black Kashk

Persian Vegetarian Food: FAQs

  1. Can I travel to Iran as a vegetarian?

Yes! in fact, there are many vegetarian Persian dishes you should definitely try on your trip to Iran. You can find a list of best Vegetarian-safe Persian foods here.

2. What Is the list of things vegetarians can eat in Iran?

Vegetarian persian foods like Mirza Ghasemi, Baghali Ghatogh, Sholeh Zard, Ash, Loobia, Adasi, and Falafel are just some of the many delicious foods vegetarians can eat in Iran.

3. Is vegetarianism practiced in Iran?

yes, popularly practiced in fact. Many people have switched their diet to a vegan and vegetarian diet, and the number is only growing bigger and bigger by the day.

4. Is Persian food vegetarian friendly?

Yes! many Persian dishes are vegetarian friendly and let us just say that, if you think Iran is only the perfect foodie destination for meat lovers, you are in for a surprise!

 

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