Persian Ghormeh Sabzi (stew)
Ghormeh Sabzi is a fragrant, herb-forward Persian stew often called Iran's national dish, featuring a vibrant mix of fresh herbs like parsley, cilantro, and fenugreek, slow-cooked with kidney beans, dried limes, and lamb or beef. It hails from Iran and is a staple in Persian households, celebrated for its deep, earthy flavors and aromatic profile.
🍽️ Nutrition at a glance
This stew is relatively high in protein from the meat and beans, with moderate fat from the cooking oil or meat, and low in carbs, making it a balanced, nutrient-dense meal. A typical serving provides key nutrients like iron, fiber, and vitamins A and C from the herbs, and roughly ranges from 300 to 500 calories depending on portion size and ingredients.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 18 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Potassium | 550 mg |
| Vitamin A | 300 µg RAE |
| Vitamin C | 25 mg |
| Vitamin K | 120 µg |
| Iron | 4.5 mg |
| Calcium | 95 mg |
| Magnesium | 60 mg |
| Folate | 110 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes Ghormeh Sabzi unique is its use of dried limes, which impart a distinctive tangy, slightly bitter flavor that's rare in other cuisines, and the herbs are often sautéed until deeply caramelized to develop a rich, complex base. Nutritionally, the high herb content not only boosts its vitamin profile but also contributes antioxidants, making it a flavorful way to pack in greens.
