Iran, formerly known as Persia, boasts a history as rich and layered as its culture. This vast country, home to diverse ethnicities and ancient traditions, offers a captivating experience that extends beyond its stunning landscapes and historical sites – right onto your plate. Iranian food, or Persian cuisine, is a testament to the country’s heritage, offering a symphony of flavors, aromas, and textures that are sure to tantalize your taste buds.
If you’re planning a trip to Iran or simply curious about exploring new culinary horizons, prepare to be amazed by the diversity and deliciousness of Iran Food. Persian cuisine has long captivated travelers and food enthusiasts alike, earning praise for its fresh ingredients, intricate cooking methods, and unforgettable tastes. Each dish tells a story, reflecting the region it originates from and the cultural nuances of its people. Get ready to embark on a mouthwatering journey through some of the most iconic and delectable examples of Iran food.
Top Iranian Foods You Absolutely Must Try
1. Khoresht-e Fesenjan (Fesenjan Stew)
Khoresht-e Fesenjan, often simply called Fesenjan stew, is a crown jewel of Iran food. This luxurious Persian stew is a staple at important Iranian gatherings, from weddings to family celebrations. Its rich and complex flavor profile comes from a unique combination of ground walnuts, tangy-sweet pomegranate paste, and tender chicken or meatballs. Historically, in the northern regions of Iran where it originated, duck was the preferred meat, adding another layer of richness to the dish. Today, chicken is more commonly used, making it accessible while retaining its exquisite taste.
The magic of Fesenjan lies in its slow cooking process. Simmering for hours over low heat allows the flavors to meld and deepen, creating a velvety sauce that coats the meat beautifully. Interestingly, the taste of Fesenjan varies across Iran. While the classic version balances sweet and sour notes from the pomegranate syrup, some regions lean towards a more sour profile by adding extra pomegranate paste, while others prefer a sweeter stew by incorporating a touch of sugar. No matter the variation, Fesenjan remains an unforgettable experience in the world of Iran food.
2. Zereshk Polo ba Morgh (Barberry Rice with Chicken)
Zereshk Polo, particularly when served with chicken (Morgh), is another essential dish in Iran food, frequently gracing tables at special occasions. This visually stunning and flavorful rice dish is made with fluffy basmati rice, vibrant red barberries (zereshk), and fragrant saffron. The combination creates a beautiful contrast of colors and tastes, with the tartness of the barberries perfectly complementing the aromatic saffron rice.
Beyond its delicious taste, Zereshk Polo is a feast for the eyes. The golden saffron-infused rice interspersed with white grains and dotted with ruby-red barberries makes it an incredibly appealing dish. Zereshk Polo ba Morgh has gained international recognition as a prime example of delightful and accessible Iran food, surprising many with its ease of preparation despite its sophisticated flavors.
3. Khoresht-e Ghormeh Sabzi (Herb Stew)
Ask any Iranian about their favorite Iran food, and Ghormeh Sabzi will undoubtedly be a top contender. This deeply flavorful herb stew is a national treasure, characterized by its vibrant green color and aromatic complexity. Ghormeh Sabzi is a medley of fresh aromatic herbs, including parsley, cilantro, and fenugreek, combined with onions, tangy dried limes (Omani lemon), kidney beans (or sometimes pinto or white beans in different regions), and tender lamb, veal, or beef.
Similar to many iconic Iran food dishes, the secret to a perfect Ghormeh Sabzi is time. Slow cooking at a low temperature is crucial, allowing the herbs to break down and release their full fragrance, resulting in a stew that is both rich and deeply savory. Traditionally served with plain or saffron rice, Ghormeh Sabzi is a culinary experience that is both comforting and intriguing for anyone exploring Iran food. Its origins are traced back to the lush, green northern regions of Iran, blessed with a bounty of aromatic herbs that form the heart of this heavenly dish.
4. Sabzi Polo and Baghali Polo ba Mahicheh (Herb Rice and Broad Bean Rice with Lamb Shank)
Sabzi Polo and Baghali Polo represent the delightful world of Persian rice dishes within Iran food. Sabzi Polo, meaning “herb rice,” is a fragrant mix of basmati rice, saffron, and fresh dill (dried dill can also be used). When served with tender meat, particularly lamb or chicken, it becomes a beloved Iran food, enjoyed by locals and visitors alike.
Baghali Polo, meaning “broad bean rice,” is a variation that incorporates broad beans (baghali), either fresh or dried, into the rice mixture. Both Sabzi Polo and Baghali Polo are often served with meat, but Baghali Polo ba Mahicheh, featuring succulent lamb shank (mahicheh), is considered a particularly luxurious and flavorful combination. Found in upscale restaurants, Baghali Polo ba Mahicheh is a testament to the refined side of Iran food.
5. Chelo Kabab Koobideh (Ground Meat Kebab with Rice)
Chelo Kabab, meaning “kebab with rice,” is arguably the most famous Iran food internationally. Many people associate Iranian cuisine primarily with Chelo Kabab, and for good reason. Among the various types of kebabs, Koobideh is exceptionally popular, both with Iranians and tourists. Koobideh is made from ground meat, typically lamb or beef, seasoned simply with minced onion, salt, and pepper. Kebab-e Barg, another popular variety, consists of slices of lamb or beef marinated in lemon juice, onion, and saffron, often finished with butter.
Chelo Kabab is typically served with grilled tomatoes and peppers, fluffy saffron rice, Dough (a refreshing yogurt-based drink), and fresh herbs and vegetables. While rice is the traditional accompaniment, Koobideh is also sometimes enjoyed with bread, showcasing the versatility of Iran food.
6. Khoresht-e Gheimeh (Split Pea Stew)
Khoresht-e Gheimeh is another widely loved stew in Iran food, known for its comforting and hearty flavors. This stew features diced meat (usually lamb or beef) cooked with onions, yellow split peas, tomato paste, dried limes (Omani lemon), and water until the flavors meld beautifully. Cinnamon and saffron are essential spices, adding warmth and fragrance to Gheimeh.
Just before serving, fried potatoes or fried eggplant are added to the stew, creating two popular variations. Gheymeh Sibzamini includes fried potatoes, while Gheymeh Bademjan features fried eggplant. Both versions are typically served with plain or saffron rice, making Gheymeh a versatile and satisfying staple of Iran food.
7. Tahchin (Baked Saffron Rice Cake)
Tahchin is a visually stunning and incredibly delicious Iran food dish, often described as an Iranian rice cake due to its elegant appearance. Made with layers of rice, yogurt, saffron, eggs, and chicken fillets (though meat or eggplant can also be used), Tahchin is both flavorful and texturally interesting. The yogurt and egg mixture creates a crispy, golden crust around the tender, saffron-infused rice and chicken filling.
Chicken Tahchin is the most popular variation, showcasing the delicate flavors and beautiful presentation that make Tahchin a standout in Iran food. Its appealing appearance and unique texture make it a favorite for special occasions.
8. Abgoosht (Meat and Bean Broth) / Dizi
Abgoosht, also known as Dizi, is a truly authentic and traditional Iran food, offering a glimpse into the heart of Persian home cooking. This hearty dish features lamb meat cooked with beans, onions, potatoes, and sometimes tomatoes until everything is incredibly tender and flavorful. It’s traditionally served with bread, fresh herbs, butter, yogurt or Dough, and onions.
The most traditional way to enjoy Abgoosht is a multi-step experience. It’s often cooked and served in individual stone pots. Diners first pour the broth into a separate bowl, crumble bread into it, and eat it as a soup. Then, they use a pestle to mash the remaining ingredients in the pot and eat the mashed mixture separately. Whether enjoyed traditionally or in a more modern way, Abgoosht is a deeply satisfying and culturally significant Iran food.
9. Jujeh Kabab (Persian Chicken Kebabs)
Iranians’ love for meat extends to chicken, and Jujeh Kabab, or Persian chicken kebabs, are a prime example of delicious Iran food. Grilled over charcoal, Jujeh Kabab is incredibly flavorful and juicy. It’s a staple at Iranian picnics and outdoor gatherings. When Iranians go camping, preparing Jujeh Kabab over an open fire is almost a ritual.
The chicken pieces are marinated in a mixture of grated onion, salt, and saffron, which tenderizes the meat and infuses it with rich flavor and a beautiful golden color. Served with grilled tomatoes, saffron rice, and butter, Jujeh Kabab is a simple yet incredibly satisfying and popular Iran food.
10. Ashe Reshteh (Noodle Soup)
Ash, in general, refers to a thick Iranian soup, and Ashe Reshteh is one of the most well-known and beloved varieties of Iran food. While often described as a simple dish, the preparation of its diverse ingredients requires some effort. Ashe Reshteh is made with a medley of fresh herbs including spinach, cilantro, parsley, dill, and leeks, combined with beans, chickpeas, and noodles (reshteh).
The toppings are crucial for Ashe Reshteh, adding both flavor and visual appeal. Fried onions, fried garlic, fried mint, and Kashk (a whey-like dairy product) are essential toppings, and Iranians often take pride in beautifully decorating their Ashe Reshteh. This hearty and flavorful soup is a comforting and traditional Iran food, enjoyed across the country.
Exploring Further: More Iran Food Delights
Beyond the top 10, the world of Iran food expands with even more tempting dishes. Here are some additional culinary treasures to discover:
11. Kuku Sabzi (Herb Frittata)
Kuku Sabzi, a fragrant herb frittata, and Sibzamini Kuku (potato frittata) are popular choices in Iran food, often enjoyed for dinner or as a snack. Kuku Sabzi is particularly beloved, with its vibrant green color and aromatic herbs as the star ingredients.
Regional variations exist, with different cities using unique herb combinations. However, the core ingredients typically include eggs and aromatic herbs, and sometimes additions like chopped walnuts, barberries, or beans for added flavor and texture. Kuku Sabzi is a versatile and easy-to-enjoy example of Iran food.
12. Beryani (Isfahani Lamb Dish)
Beryani is a specialty of Isfahan, a beautiful city in Iran, and a celebrated dish in Iran food throughout the country. Traditionally made with mutton, Beryani is a rich and flavorful dish, though chicken variations are also common today. This hearty and ancient dish features ground mutton, onions, sheep’s lung, and spices like turmeric, salt, and pepper.
Beryani is often garnished with walnuts and basil and served with fresh herbs, lime, and bread. It’s a unique and flavorful representation of regional Iran food.
13. Albaloo Polo (Sour Cherry Rice)
Albaloo Polo, or sour cherry rice, is a visually stunning and delicious Iran food dish. Its vibrant color and sweet-tart flavor make it a festive choice, often served at parties and formal events. Albaloo Polo can be made with either red meat or chicken, and its preparation requires a skillful hand to achieve the perfect balance of flavors and textures.
14. Lubia Polo (Green Bean Rice)
Lubia Polo, or green bean rice, is a comforting and flavorful Iran food dish. It’s typically served with bread or potato Tahdig (crispy rice), Shirazi salad, fresh herbs, and yogurt. Lubia Polo is made with basmati rice, chopped green beans, ground meat, onion, tomato paste, and various spices, simmered together until perfectly cooked.
15. Khoresh Bademjan (Eggplant Stew)
Eggplant (Bademjan) is a beloved ingredient in Iran food, and Khoresh Bademjan, or eggplant stew, is a prime example of its delicious versatility. This stew features meat cooked with onions and spices, and then enriched with fried eggplants and sour grapes (ghooreh). Khoresh Bademjan is commonly served with white or saffron rice.
16. Dolmeh (Stuffed Vegetables)
Dolmeh refers to stuffed vegetables, and Iran food offers a variety of delicious dolmeh types. Grape leaf dolma (Dolmeh Barg Mo) is particularly popular, especially in the spring when grape leaves are fresh and tender. Tomato, eggplant, and bell pepper dolmas are also common. Dolmeh Barg Mo is considered a specialty of the West and East Azerbaijan provinces, but today, it’s enjoyed throughout Iran. The fillings typically include a mixture of ground meat, dolma herbs, onions, split peas, and rice.
17. Kufteh Tabrizi (Giant Meatball from Tabriz)
Kufteh Tabrizi, originating from the city of Tabriz, is a celebrated Iran food dish. This giant meatball is a culinary masterpiece, made with a combination of meat, split peas, herbs, hard-boiled eggs, prunes, walnuts, fried onions, and barberries. It’s a complex and flavorful dish, showcasing the rich culinary heritage of Iran food.
18. Kale Pache (Sheep’s Head and Trotters Soup)
Kale Pache is a traditional dish found in the Middle East and South Caucasus, and it’s a unique and old-fashioned Iran food. Made from sheep’s head and trotters, Kale Pache is a rich and flavorful dish, often enjoyed early in the morning. It’s considered a very energetic and fatty food, and those with certain health conditions should consume it in moderation. Cooking Kale Pache requires skill and time, but it’s a cultural experience for adventurous food lovers exploring Iran food.
19. Sholeh Zard (Saffron Rice Pudding)
Sholeh Zard is a classic Persian dessert and a sweet example of Iran food. This saffron rice pudding is made with rice, sugar, saffron, rose water, water, and oil. The rice is boiled until soft, then sugar syrup and saffron are added. Cardamom, rose water, and almonds are incorporated, and the pudding is typically garnished with cinnamon, almond slices, pistachio slices, and coconut powder. Sometimes, grape syrup or honey is used instead of sugar, adding variations to this delightful Iran food dessert.
20. Mosama Khoresht (Plum Stew)
Alu Mosama stew, or plum stew, is a popular and delicious Iran food, often served with rice. It’s prepared in various ways, with the northern regions of Iran known for particularly flavorful versions. Mosama stew is typically made with chicken, but lamb or veal can also be used. Different types of plums can be incorporated, and a touch of sourness is often added to balance the flavors, creating a unique and savory-sweet Iran food experience.
Must-Try Iran Food Treats Beyond Main Dishes
To complete your culinary exploration of Iran food, don’t miss these delicious treats:
21. Bastani Sonnati (Persian Traditional Ice Cream)
Bastani Sonnati, or Persian traditional ice cream, is a delightful dessert in Iran food, made with unique flavors and textures. Ice cream arrived in Iran during the Qajar period, and Iranians creatively adapted it by adding saffron and ingredients like pistachios, giving it a distinctly Persian character. Bastani Sonnati is a must-try for anyone seeking authentic Iran food desserts.
22. Pashmak (Persian Cotton Candy)
Pashmak, often referred to as Persian cotton candy, is a unique sweet in Iran food. It’s made from simple ingredients and has a texture of fine strands that melt in your mouth. Despite its airy texture, Pashmak contains ingredients like cardamom, flour, vegetable oils, cocoa powder, sugar, and saffron, offering a touch of flavor and even some potential benefits.
23. Qottab (Persian Pastry)
Qottab is a popular sweet in Iran food, particularly famous in the cities of Yazd and Kerman. Yazdi Qottab consists of a fried dough shell filled with a mixture of almond powder, sugar powder, and cardamom, then rolled in powdered sugar. Kermani Qottab comes in walnut and pistachio varieties, with a dough shell filled with ground nuts and decorated with powdered sugar. Qottab is considered one of the oldest Iranian sweets, with its history possibly dating back to the Achaemenid dynasty, making it a truly historic example of Iran food.
24. Salad Shirazi (Shirazi Salad)
Salad Shirazi is a refreshing and simple salad in Iran food, made with diced cucumber, tomato, and onion, dressed with lemon juice. It’s a versatile side dish that complements almost any rice-based meal in Iran food. Easy to make, Salad Shirazi is a staple in Persian cuisine, offering a light and tangy counterpoint to richer dishes.
25. Tahdig (Crispy Rice)
Tahdig, meaning “bottom of the pot,” is the crispy, golden layer of rice that forms at the bottom of the pot when cooking Persian rice. It’s a highly prized part of Iran food, considered a delicacy by Iranians. Tahdig can be made with rice, bread, or potato, and sometimes flavored with spices like cardamom and saffron. It’s a textural delight and a must-try for anyone experiencing Iran food.
26. Zulbia (Jalebi)
Zulbia, similar to Jalebi, is a popular sweet in Iran food, especially during the holy month of Ramadan for Iftar (breaking the fast). Zulbia and Bamiyeh (another sweet) are iconic Iranian sweets with a history dating back to the time of Naser al-Din Shah. Zulbia is made from yogurt, flour, corn starch, and saffron batter, deep-fried and soaked in syrup, creating a crispy and sweet treat in Iran food.
27. Halim (Wheat and Meat Porridge)
Halim Gandom, or wheat Halim, is a hearty and flavorful Iran food, particularly popular during Muharram and Ramadan. This thick porridge-like dish is made with wheat, barley, spices, and shredded meat, often lamb or turkey. Cinnamon is frequently sprinkled on top. Halim is a comforting and substantial Iran food, often enjoyed for breakfast or as a special occasion dish.
28. Kotlet (Persian Meat Patties)
Kotlet are Persian meat patties, similar to Kuku but made with minced meat mixed with grated potatoes and onions, eggs, a little flour, and spices. They are shaped into small, flat circles and fried. Kotlet are versatile and can be made with meat, fish, chicken, or soy. They are often served with bread, fresh herbs, tomatoes, and pickled cucumbers, making them a popular and convenient Iran food.
29. Shami (Persian Meat Cake)
Shami is similar to Kotlet in Iran food, but the meat used in Shami is cooked before being minced. Shami typically doesn’t include potatoes or vegetables, though some variations may include cooked beans, lentils, or chickpeas. Shami is prepared and served similarly to Kotlet, and both are popular for picnics and trips as they can be enjoyed hot or cold.
30. Sosis Bandari (Spicy Sausage Sandwich)
Sosis Bandari, or Bandari sausage, is a spicy and flavorful Iran food sandwich originating from the southern provinces of Iran. This quick and delicious street food has become popular throughout Iran. The classic Sosis Bandari is made with sausage, onions, and spices, and some variations include mushrooms, cheese, and other additions. It’s a bold and zesty example of Iran food.
31. Ab Doogh Khiar (Cold Yogurt Soup)
Ab Doogh Khiar, Persian cold yogurt soup, is a refreshing and healthy Iran food, especially popular in the summer. This light and flavorful soup is made with yogurt or doogh (a yogurt drink), cucumbers, fresh herbs like mint, basil, and tarragon, raisins, and walnuts. Ab Doogh Khiar is a cooling and nutritious Iran food, perfect for hot days.
32. Dougho Gooshfil (Yogurt Drink and Elephant Ear Pastry)
Dougho Gooshfil is a unique and surprising Iran food combination, particularly associated with Isfahan. It pairs salty Dough (yogurt drink) with Goosh Fil, a sweet, elephant ear-shaped pastry. The combination of salty and sweet is initially surprising but often becomes a beloved taste experience for those exploring Iran food.
33. Vermishel Soup (Chicken Noodle Soup)
Vermishel soup, or chicken noodle soup, is a comforting and hearty Iran food, often made to soothe colds. This soup features vermicelli noodles, chicken, vegetables like carrots and tomatoes, and herbs. It’s a nourishing and flavorful soup, enjoyed as an appetizer or light meal in Iran food.
34. Salad Oloviyeh (Persian Potato Salad)
Salad Oloviyeh, a Persian potato salad, has Russian origins but is incredibly popular in Iran food. This cold salad is made with potatoes, boiled eggs, pickled cucumbers, peas, chicken, mayonnaise, and lemon juice. Salad Oloviyeh is a versatile and crowd-pleasing Iran food, often served at parties and gatherings.
35. Kashke Bademjan (Eggplant Dip with Whey)
Kashke Bademjan is a classic and flavorful Iran food dip, made with eggplant, Kashk (dried whey), onions, and garlic. It’s typically served with bread as an appetizer or side dish. Originating from Isfahan and Zanjan, Kashke Bademjan is a rich and savory example of Iran food.
36. Mirza Ghasemi (Smoked Eggplant Dip)
Mirza Ghasemi is another delicious eggplant-based Iran food dip, originating from the northern provinces of Iran. This smoky dip is made with grilled eggplant, garlic, tomatoes, and eggs. Mirza Ghasemi is often served with rice in Gilan and other northern cities, but it’s also delicious with fresh bread, offering a flavorful taste of Iran food.
37. Haleem (Beef Porridge)
Haleem, a beef porridge, is a well-known Iran food, also found in South Asia, Central Asia, and the Middle East. This hearty dish has a pasty consistency and is made with wheat, barley, spices, and shredded beef. Often sprinkled with cinnamon, Haleem is a flavorful and comforting Iran food, especially popular during religious holidays and large gatherings.
38. Ash-e Dough (Yogurt Soup)
Ash-e Dough, a yogurt-based soup, is a classic Iran food, particularly enjoyed on cold days. This soup-like dish, a local specialty of Ardabil in Iran, is made with herbs, mountain vegetables, legumes, and flavored with dough (yogurt drink). Ash-e Dough is a unique and flavorful Iran food, with regional variations across Iran.
39. Ghalyeh Mahi (Fish and Herb Stew)
Ghalyeh Mahi, Persian fish and herb stew, is an essential Iran food, especially popular in the southern regions of Iran. This flavorful stew is made with fish, herbs (including fenugreek), onions, and garlic. Ghalyeh Mahi, served with rice, is known for its distinctive aroma and rich taste, making it a must-try for seafood lovers exploring Iran food.
40. Faloodeh Shirazi (Persian Frozen Dessert)
Faloodeh Shirazi, a traditional Persian frozen dessert, is a unique and refreshing Iran food treat. Made with vermicelli rice noodles, cherry syrup, lime juice, and rose water, Faloodeh is unlike Western ice cream but shares similarities with sorbet. This ancient dessert, originating from Shiraz, is a delightful and unique way to experience the sweet side of Iran food.
Iran food is a captivating culinary landscape, offering a diverse array of flavors and dishes to explore. From hearty stews and flavorful kebabs to delicate desserts and refreshing drinks, Persian cuisine is sure to leave a lasting impression and inspire a deeper appreciation for the rich culture of Iran.
