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Vegetarian Dishes in Iran: The Top Persian Veggie Foods Survival Guide

05 July, 2016 Salman Mohammadi Iran Travel Advice 8862 Views 30 Shares 6 Comments
Vegetarian Dishes in Iran: The Top Persian Veggie Foods Survival Guide

Are you a vegetarian thinking you'll be left stranded for food in Iran? Well think again - you just need to know what to look for.

 

While the highlights of Persian cuisine often includes meat ingredients, like beef and poultry, vegetarians in Iran need not fear Persian cooking. As a matter of fact, if you know where to look, you'll likely find vegetarian dishes in Iran can be just as plentiful and delicious as meat dishes. Hey, of course this isn't India, but if you do a little research, vegetarians won't be limited for food options in Iran.

However be sure to say “no meat ” (بدون مرغ یا گوشت   bee gusht va morgh ), and “I am a vegetarian” (من گیاهخوار هستمgiah khaaram) before you order. This is just in case the cook doesn’t spoil your dish with a few bones, broth, or small pieces of meat: they often think they are looking after you with hidden meaty flavors.

To get you started, here are Sfiran‘s top Persian vegetarian dishes.

 


 

#1 Kashk and eggplant (کشک بادمجان kashk-e bademjan)

  • From: All over Iran
  • Ingredients: eggplant (aubergine), onion, garlic, walnut, kashk (type of whey)
  • Spice Level: 0

 

Kashk Bademjan - Vegetarian Dishes in Iran: The Top Persian Veggie Food Survival Guide

 

#2 Mirza Ghasemi (میرزا قاسمی, mirza qasemi)

  • From: Gilan
  • Ingredients: eggplant, tomato, garlic, egg, peppers, garlic, salt
  • Spice Level: 1 

 

Mirza Ghasemi - Vegetarian Dishes in Iran: The Top Persian Veggie Food Survival Guide



#3 Falafel (فلافل , Falafel)

  • From: Southern parts of Iran
  • Ingredients: lots of various grains mostly chickpea, pepper, garlic, salt, sometimes egg and onion.
  • Spice Level: 0-3
  • Most fast foods shops across the country offer this dish.

 

Falafel Iran - Vegetarian Dishes in Iran: The Top Persian Veggie Food Survival Guide

 

#4 Cutlet (کتلت kotlet)

  • From: All over Iran
  • Ingredients: potato, egg, onion, pepper, salt (sometime people add ground beef, so make sure that meat is not included in the recipe before ordering this dish)
  • Spice Level: 1

 

Cutlet - Vegetarian Dishes in Iran: The Top Persian Veggie Food Survival Guide

 

#5 Vegetable Kuku (کوکو سبزی  kuku sabzi)

  • From: All over Iran
  • Ingredients: Assorted herbs (basil, dill, chives), potato, green peppers, egg, onions, garlic, turmeric
  • Spice Level: 1

 

Kuku Sabzi - Vegetarian Dishes in Iran: The Top Persian Veggie Food Survival Guide

 

#6 Kaale Jush (کاله جوش kale Joosh)

  • From: Isfahan
  • Ingredients: kashk, onion, walnut, turmeric, salt, dried mint
  • Spice Level: 0

 

Kaale Jush - Vegetarian Dishes in Iran: The Top Persian Veggie Food Survival Guide

 

#7 Baghala Ghatogh (باقالی قاتق, baghali ghatogh)

  • From: Gilan
  • Ingredients: Baghala (rashti fava beans), dill, eggs, garlic, salt, turmeric, pepper
  • Spice Level: 1

 

baghala ghatogh - Vegetarian Dishes in Iran: The Top Persian Veggie Food Survival Guide

 

#8 Rice and Beans (Lubia Polow , لوبیا پلو)

  • From: All over Iran
  • Ingredients: rice, Bean or green bean, tomato, salt, pepper
  • Spice Level: 1
  • Tip: Some chefs add meat to this dish so be careful!

 

Lubia Polow

 

But if these still can't satisfy your taste buds, try Ash Reshte (آش رشته  Ash-e reshte) or Haleem (Halim), the breakfast kind of porridge without meat. Here's a recipe of delicious ash-e reshte from My Persian Kitchen.

 


 

 

What Iranian Restaurants Serve Vegetarian Dishes in Tehran & Elsewhere? Here are a few examples.

 

  • Ash Ti Restaurant (غذای خانگی آش تی)

  • Address: No. 20, 15th st., Atlasi St., Zafar, Tehran

 

  • Asle Javan Iranian restaurant (رستوران ایرانی اصل جوان)

  • Address: Corner of 27th Street, Gisha, Tehran

 

  • Setareh Seraj Restaurant (رستوران ستاره سراج)

  • Address: No. 9, between Jooybar and Vali asr st.,W Zartosht St., Tehran

 

  • Gol (Flower) Traditional Restaurant (رستوران سنتی گل)

  • َAddress: No 57, Hashemi Fard alley, Amir karam intersection, Vali asr st., Tehran

 

  • Mr Dizi Restaurant (رستوران مستر دیزی)

  • Address: No 114, Baradaran Mozafar St., Dameshgh St., Vali Asr sq., Tehran

 

 

  • Zamin Vegan & Vegetarian Restaurant

  • Address: Tehran, Pardisan, Iran

 

 

 

 

 

  • Bagh-e Raz restaurant in Shiraz

  • Address: Shahed Blvd., Shiraz

 

Vegetarian Products Store: Isfahan, 0098 311 223 02 63 & Shiraz, 0098 711 227 36 67

Vegetarian Snakes: Isfahan 0098 913 325 71 94

Simorgh Restaurant: Isfahan, 0098 311 663 00 14 (Sea food and vegetarian)

Vegan Kitchen: Kerman, Abu Hamed Street and first Alasht Junction, Seyyedi Blvd, 0098 913 441 28 89

Hint: Some of the above mentioned restaurants offer both veggie and non-veggie dishes.

 


 

Was this Top Persian Veggie Food Survival Guide helpful? If you know of other special veggie restaurants, or more vegetarian dishes in Iran to add, leave your comments below.

 

 

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About Author

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Salman Mohammadi

Graduated MSc student in Electrical Engineering interested in tourism industry in Iran. Follow me to see Iran from an insider point of view.

Persian Mama — Jul 06, 2016

This is a very informative and useful guide. I will make a point to visit the restaurants that you've mentioned, on my next trip to Iran. Also thank you for the mention!

Baysunghur — Jul 06, 2016

Nice to know about the restaurant recommendations. Please remember though, in English it's 'aubergine' not 'eggplant' (that's American). Also, it's 'fava' beans, not 'faba' and 'kashk' is known as 'whey' in English. I hope you're not offended, but I am an English teacher (and I know how Iranians dislike it when I say an Arabic or Dari word, when speaking Farsi).

John — Jul 08, 2016

Kashk is a special type of whey in the Middle East so it's hard to translate into "whey" so simply, which is why it was clarified as "type of whey" in the article. Aussies and NZers say eggplant also: I believe it's just British English that use aubergine. The flag at the top of page indicates US too ;)

Danique — Aug 20, 2016

I loved Iran! In Teheran the vegetarian food is great. But unfortunately, if you search outside of Teheran it's difficult. For our Dutch readers, I wrote a blog about traveling as a vegetarian in Iran. http://www.reizendevegetarier.nl/iran/ If you are interested.

Sean — Sep 02, 2016

This is so so so so so great and helpful. Thank you!

Judi — Mar 27, 2017

if u add bean rice, so u could also mention lentil rice with raisin, and pumpkin rice. All sort of Kuku like eggplant kuku are vegetarian options. Another one is a food made of onion, zucchini and egg. For Vegan in North of Iran they have stew made of eggplant, onion, tomato and lemon juice.

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