Pomegranate and Walnut Stew
Fesenjan is a rich, sweet-and-sour stew from Iran, traditionally made with pomegranate molasses, ground walnuts, and chicken or duck. The sauce is thick, tangy, and deeply nutty, often served over rice during special occasions like weddings and Nowruz.
🍽️ Nutrition at a glance
This dish is high in healthy fats from walnuts and provides a good amount of protein from the meat, while the pomegranate adds antioxidants and a modest amount of carbs. A typical serving ranges from 400-600 calories, depending on the recipe and portion size.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 22 g |
| Fat | 28 g |
| Fiber | 5 g |
| Sugar | 10 g |
| Sodium | 450 mg |
| Potassium | 520 mg |
| Vitamin C | 12 mg |
| Vitamin K | 25 mcg |
| Iron | 2.5 mg |
| Magnesium | 65 mg |
| Phosphorus | 180 mg |
| Zinc | 1.8 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Fesenjan's unique flavor profile comes from the balance of tart pomegranate and rich walnuts, making it a celebrated example of Persian cuisine's complex sweet-sour combinations. Nutritionally, walnuts offer omega-3 fatty acids, and pomegranate is packed with antioxidants, making this stew both flavorful and beneficial.
