Fesenjan Recipe: Authentic Iranian Stew with Walnuts
Fesenjan is one of the most well-known traditional Iranian dishes, which is especially popular in the northern provinces, especially Gilan. This dish has a combination of meat (chicken or red meat), walnuts, and pomegranate paste, and it has a sweet and sour taste with an attractive color. Fesanjan is not only served at parties and ceremonies, but also has many fans at family meals.
The Yummcook site always tries to provide you with the best traditional Iranian recipes with simple and step-by-step explanations, and Fesenjan is one of the most popular of these recipes.
What is Fesenjan?
Fesenjan is an Iranian dish that is prepared with meat, walnuts and pomegranate paste and has a special, rich and pleasant taste. Unlike Anar bij, which is usually made with minced meatballs, walnut stew is cooked with chicken or red meat, and its sauce is thick and creamy. This dish is a symbol of Iranian hospitality and tradition, and has a special place in parties and ceremonies.
Ingredients for the Fesenjan Recipe
To prepare one serving of Fesenjan stew, you will need the following ingredients:
| Chicken or lamb | 400 to 500 Grams |
| Ground walnuts | 150 to 200 Grams |
| Fresh pomegranate paste | 3 to 4 tablespoons |
| Onion | 1 Medium |
| Minced garlic | 2 Cloves |
| Sugar (optional, to balance the sour taste) | 1 Tablespoon |
| Salt, pepper, and turmeric | As needed |
| Liquid oil or butter | 2 to 3 Tablespoons |
| Water | As needed |
Note: Using fresh pomegranate paste gives the original and traditional taste of Fesanjan, but packaged pomegranate paste can also be used.
How to make Fesenjan step by step
Step 1: Prepare the meat
- Cut the chicken or meat into suitable pieces and season with a little salt, pepper and turmeric.
- If you are using chicken, you can fry it a little to give it more color and aroma.
Step 2: Prepare the walnut and pomegranate sauce
- Fry the chopped onion in oil until golden.
- Add the chopped garlic and fry for a few seconds.
- Add the ground walnuts and fry over low heat until their aroma is released.
- Add the pomegranate paste and add a little water to the mixture to thicken the sauce.
Step 3: Combine the meat with the sauce
- Place the prepared meat in the walnut and pomegranate sauce.
- Reduce the heat and let the meat cook in the sauce for 40 to 60 minutes until the flavors blend and the sauce becomes thick and creamy.
- At the end, you can add a little sugar to balance the sourness of the pomegranate paste.
Fesenjan (Persian Walnut and Pomegranate Stew)
Ingredients
Method
- Prepare the meat: Season chicken or lamb with salt, pepper, and turmeric. Optionally, lightly brown the meat for extra flavor.
- Make the walnut and pomegranate sauce: Sauté onions in oil until golden, add garlic and cook for a few seconds, then stir in ground walnuts.
- Add pomegranate molasses: Mix in pomegranate molasses and a little water to form a thick, creamy sauce.
- Combine: Place the meat into the sauce and simmer on low heat for 40-60 minutes until flavors meld and the sauce thickens.
- Balance the taste: Add sugar if needed and adjust salt and seasoning.
Golden tips for better taste
- Reduce or increase the amount of pomegranate paste depending on your taste.
- For a thicker sauce, grind the walnuts a little more or stir gently during the cooking stage.
- Low heat and long cooking time allow the flavors to blend better.
Nutritional properties of Fesenjan stew
- Boost heart health:
Walnuts are rich in omega-3 fatty acids, which reduce bad cholesterol (LDL) and increase good cholesterol (HDL). Moderate consumption of Fesenjan can help with cardiovascular health.
- Excellent source of antioxidants:
Pomegranate juice and walnuts are both rich in antioxidants and help protect the body from free radicals and reduce inflammation.
- Boost the immune system:
The vitamin C in pomegranate juice and the minerals in meat or chicken help strengthen the immune system.
- Increase energy and focus:
The high-quality protein in meat or chicken and the healthy fats in walnuts provide the energy needed for daily activities and improve mental focus.
- Skin and hair health:
The healthy fats in walnuts and the antioxidants in pomegranates improve skin health and hair shine.
- Reduce stress and boost mood:
Walnuts and pomegranates both contain compounds that increase serotonin levels (the happy hormone) in the body and help calm the mind.
Disadvantages of Fesenjan Stew for the Body
- High Calories:
Fesenjan is high in calories due to its high content of walnuts, oil, and sometimes sugar or sweet pomegranate paste. Consuming it in large quantities can cause weight gain, especially if you have little daily activity.
- High Fat:
The fat in walnuts is beneficial, but in large quantities it may not be suitable for people with high cholesterol or heart problems.
- Heaviness of food:
Fesenjan is considered a heavy food, especially if eaten with a lot of rice. It is best to eat it at lunch so that it has enough time to digest.
- High sourness (in the sour type):
Sour pomegranate paste may cause discomfort for those with sensitive stomachs or peptic ulcers.
- Imbalance in ingredients:
If the amount of fat or sugar in cooking is not controlled, the nutritional balance is lost and the nutritional value of the food is reduced.
Serving suggestion
To enjoy the taste of Fesenjan stew, serve it with fresh, hot Iranian rice so that every spoonful brings you a combination of the authentic aroma and flavor of northern Iran. For a more complete and colorful experience, serve fresh greens, tomatoes, and cucumbers from Shirazi salad on the side to add freshness and vitality to the meal. You can also use garlic pickles or various local and native northern pickles alongside this complete meal.
Conclusion:
Fesenjan is one of the most authentic and famous Iranian stews, whose sour and sweet taste is the result of the amazing combination of walnuts and pomegranate paste. From old to young, this delicious dish is loved by everyone, and this dish not only reflects the art of Iranian cooking, but every bite tells a story of flavor, aroma, and tradition. Although preparing Fesanjan requires time and precision, the result is completely worth it; A thick, colorful and fragrant stew that makes a dreamy combination with Iranian rice. If you are looking for a special and different dish that will surprise your guests, Fesenjan is the best choice. Try it, you will fall in love with its unique taste. For recipes more traditional Iranian cuisine, visit Yummcook and discover a world of unique and memorable flavors.
Frequently Asked Questions about Fesenjan
1-What is Fesenjan made of?
Fesenjan is a traditional Persian stew made with ground walnuts, pomegranate molasses, and chicken or meat, creating a rich, nutty, and tangy flavor.
2-What does Fesenjan taste like?
It has a unique balance of sweet and sour flavors with a creamy, nutty texture from the walnuts and a fruity tartness from the pomegranate molasses.
3-Is Fesenjan the same as Anar Bij?
No, Fesenjan and Anar Bij are similar but different Persian dishes. Anar Bij usually includes minced meat and herbs, while Fesenjan is smoother and made with chicken or duck.
4-How do you make Fesenjan thick and rich?
To make Fesenjan thick and rich, cook it slowly over low heat so the walnuts release their natural oil, and let it simmer until the sauce reaches the perfect consistency.
5-Is Fesenjan healthy to eat?
Yes, Fesenjan is nutritious when enjoyed in moderation. Walnuts provide healthy fats and antioxidants, while pomegranate adds vitamin C and anti-inflammatory properties.