Jackfruit replaces lamb in this vegan gormeh sabzi, a Persian herbed stew. Tart and savory, packed with herbs, this hearty dish is excellent for one dish dinners. Vegan, Gluten Free, Dairy Free.
Full disclosure: I get commissions for purchases made through links in this post.
Gormeh Sabzi is an aromatic stew full of fresh herbs, lime, lamb, and finished with saffron and rose water. The dish is typically served over a bed of par-boiled rice but can be substituted with riced cauliflower to suit your preferred diet. In fact, I typically do a 50-50 blend of basmati to cauliflower to up the nutrition, a trick I picked up from my mother-in-law.
The first time I tried gormeh sabzi was at a restaurant and I have to say, I didn’t like it. The restaurant-style dish can be oily and overly salty. Luckily our family friends serve it at almost every party, so I’ve had plenty of homemade versions since and I am fully converted to loving the fragrant dish. While the traditional lamb version is absolutely delicious and very nutritious, sometimes I want the comfort without the heaviness of meat. So, in looking for alternatives to lamb, my mother-in-law suggested using young jackfruit for its ability to mimic the texture of meat and take on the flavor of sauce. Jackfruit is like tofu, only less processed and has a more meat-like texture. Now, on to the good stuff…
TIPS FOR MAKING VEGAN GORMEH SABZI
Finding Limon Omani. The recipe calls for dried Persian Limes and this is essential to the flavor of the dish. They are easily found at Middle Eastern Markets and available online as well, however they are less expensive in stores. I can’t find organic dried limes so I buy organic Persian limes in bulk and leave them on my counter to dry out in a breathable bowl – they are ready in about 3 months. Alternatively, I also use the brand sadaf. I like this brand because of the small size of their dried limes, they pack incredible flavor as opposed to the larger limes from other brands.
Finding Rose Water and Substitutes. Rose water is common in Middle Eastern markets, but you can also find it on Amazon. The most popular brand is Cortas or Sadaf (These are about 1/2 the price at a middle-eastern market). I like organic, so I buy these rose petals and soak it in hot water -totally unnecessary unless you want 100% organic. I use the rose petals to make a persian spice called advieh (rose petals, cardamon, cinnamon, cumin) and use them to decorate baked goods too so they go to use. You could alternatively use orange blossom water or just plain water too.
Soak Kidney Beans (optional). Traditional gormeh sabzi has kidney beans and I usually make the vegan version with it as well. However, on occasions where I didn’t have beans on hand (pandemic times), I’ve made it without them and it still tastes great. If you know you’ll be making the dish in advance, soak the kidney beans overnight in 1 ½ cups of water. If you’re planning on making the dish the same day, simply pour 1 ½ cups boiling water over the kidney beans, cover and set aside for 1 hour. Alternatively, you may choose to use pre-cooked kidney beans. Use 1 cup cooked beans.
Cooking tips
Chop or Process. You do not need a food processor for this recipe, but if you hate chopping, simply process the parsley, cilantro, and green onion. Use all parts of the herbs, stem and all. I just use a chef’s knife for chopping and it works great. Furthermore, I like the more rustic look it gives to the dish versus the uniformity of the processor versions. Chop the stems as finely as possible to give the stew a nice texture.
Sauté Onions and Mushrooms. Heat a large dry pan on medium for 2 minutes. Add olive oil and sauté mushrooms and onions until browned, about 10 minutes.
Sauté Herbs Until Fragrant. Add the herbs to mushroom-onion mixture and sauté them for 10-20 minutes. You will know they are ready when your home is filled with the smell of fried herbs. It’s delicious. Another indicator is that the pan will be lacking in moisture and begin to brown the bottom of the pan. At this point, it’s time to add the turmeric, salt, and fresh ground pepper. Stir and sauté an additional 2 minutes.
Optional Add Kidney beans (if using dried). Drain your soaked kidney beans, rinse, and add to pan with 1 ½ cups fresh water. Cover pan and simmer for 30 minutes. If using pre-cooked kidney beans, rinse them and set aside until the end – you don’t want to overcook the beans.
Tips for using Limon Omani and Saffron
Pierce Limon Omani. Before adding the limon omani, dried Persian limes, be sure to pierce them so that they will rehydrate faster and can easily release all the flavor they’re packing in. To do so, place a dried lime on the cutting board and using a claw grip with your hand (see image below), hold the lime while sliding the knife under your hand to pierce, then rotate the lime 90 degrees and make a perpendicular cut. Be careful as they can slip from the pressure of your knife. If one is super wobbly, place it on a kitchen towel to keep it steadier.
Rehydrate Limon Omani. In a small pot, add the pierced dried limes and cover with 1 cups of water or broth of choice. Bring to a simmer, cover and reduce heat to low.
Wait to add Limon Omani including liquid, and Lime Juice. Do not proceed to this step until the kidney beans are fully cooked. Once the beans are ready, add the limon omani including the liquid, and lime juice. If you add the liquid too early, the acidity will make the beans tough. If you are using pre-cooked beans, this is not an issue, so feel free to add the cooked beans, limon omani, and lime juice at the same time once the herbs are fragrant.
Grind Saffron. Using a mortar and pestle or a spice grinder, grind your saffron to a powder.
Finish with Saffron and Rose Water. Add the rose water to the saffron powder to combine. Add liquid to the pan. Cook uncovered an additional 10-20 minutes or until it reaches your desired consistency.
HEALTH TALK
Please take my advice like you do from a friend, not your doctor as I am not a doctor, dietitian or nutritionist. I am just someone with a passion for health and cooking and my hope is to bring you information that will help you live a health-filled life.
Vegan gormeh sabzi has powerful cancer-fighting herbs, and immune-boosting mushrooms. A 2-ladel serving offers 60% of your daily value (DV) Vitamin C, 10%DV protein, and 20%DV fiber.
The large quantities of cilantro (coriander) and parsley found in this dish are excellent sources of viatmins K, C, A, Folate and Iron. Parsley is known for its carcinogenic balancing effect and can protect against heart disease, certain cancers, and rheumatoid arthritis. Moreover, Coriander leaves (Cilantro) and seeds may contribute to lower blood sugar, keep infections at bay, and promote heart, brain, skin, and gut health. Normally, we don’t eat enough parsley or cilantro to realize their benefits, but each serving packs over half a cup of these powerful herbs.
Fenugreek has been a popular herbal remedy for centuries, and Western science is now supporting these health claims. Fenugreek is often recommended as a natural way to boost breastmilk supply. Studies are also finding that it is effective in managing diabetes and blood sugar.
Furthermore, Crimini mushrooms are a source of good bacteria, helping to improve gut health and boost your immune system. For more information about the health benefits of the ingredients found in this dish, see the sources at the bottom of the post.
EQUIPMENT
FYI: I get commissions for purchases made through links in this post.
– Small pot
– Large pot or dutch oven with lid
– Chef’s knife
– Mortar and pestle or spice grinder
– Food processor (optional)
Vegan Gormeh Sabzi
- Prep Time: 30 Min
- Cook Time: 1 hour, 30 min
- Total Time: 2 hours
- Yield: 6 Servings 1x
- Category: Main Course
- Method: Multi
- Cuisine: Persian
- Diet: Vegan
Description
Jackfruit replaces lamb in this vegan gormeh sabzi, a Persian herbed stew. Tart and savory, packed with herbs, this hearty dish is excellent for one dish dinners. Vegan, Gluten Free, Dairy Free.
Ingredients
- ¼ cup kidney beans, dried, or 1 cup cooked (optional)
- 1 18oz can young jackfruit
- 1 yellow onion, chopped
- 2 cups (1 bunch including stems) Italian parsley, finely chopped
- 2 cups (1 bunch including stems) cilantro, finely chopped
- 1 cup green onion, finely chopped
- 2 Tbsp dried fenugreek leaves (do not substitute for seeds)
- 1 tsp turmeric
- 2 1/2 cups hot water or broth of choice, divided
- 6 dried limon omani (dried Persian limes)
- ¼ Cup lime juice (juice from 1 lime)
- 1 Tbsp rose water
- ¼ tsp saffron threads, ground
- ½ tsp pepper, freshly ground
- 2 tsp Sea Salt
- 2 Tbsp olive oil
Instructions
1. Soak Kidney Beans. If you know you’ll be making the dish in advance, soak the 1/4 cup kidney beans overnight in 1 ½ cups of water. If you’re planning on making the dish the same day, simply pour 1 ½ cups boiling water over the kidney beans, cover and set aside for 1 hour. Alternatively, you may use 1 cup pre-cooked kidney beans, strained and rinsed.
2. Preheat Oven. Preheat oven to 300°F.
3. Chop. You do not need a food processor for this recipe, but if you hate chopping, simply process the 2 cups parsley, 2 cups cilantro, and 1 cup green onion. Use all parts of the herbs, stem and all. I use a chef’s knife for chopping and it works great. In fact, I like the more rustic look it gives to the dish versus the uniformity of the processor versions. Just be sure to chop the stems as finely as possible since if they are left too long and can give an unpleasant texture.
4. Sauté Onions and mushrooms. Heat a large dry pot on medium for 2 minutes. Add 2 Tbsp olive oil and sauté 1 chopped onion and 8oz mushrooms until browned. This takes about 10 minutes.
5. Sauté Herbs Until Fragrant. Add the herbs (2 c parsley, 2 c cilantro, 1 c green onion, and 2 Tbsp fenugreek) to onion-mushroom mixture and sauté them for 10-20 minutes. You will know they are ready when your home is filled with the smell of fried herbs. It’s delicious. Another indicator is that the pan will be lacking in moisture and begin to brown the bottom of the pan.
6. Add seasoning. Once your herbs are fragrant and fairly dry, it’s time to add the 1 tsp turmeric, 2 tsp sea salt, and 1/2 tsp fresh ground pepper. Stir and sauté an additional 2 minutes.
7. Drain and the Kidney beans. Drain your soaked kidney beans, rinse, and add to pan.
8. Add Drained Jackfruit. Drain and rinse jackfruit. Add the jackfruit to the pot.
9. Add liquid. Add 11/2 cups of water or broth of choice. Cover pot and simmer for 45 minutes – 1 hour or until the beans are soft. NOTE: If using pre-cooked kidney beans, add only 1 cup of water or broth. The beans are already soft therefore, do not simmer for 1 hour. The limon omani and lime juice may be added immediately if using pre-cooked beans.
10. Pierce Limon Omani. Place a dried lime on the cutting board and using a claw grip with your hand (see image in main post), hold the lime while sliding the knife under your hand to pierce, then rotate the lime 90 degrees and make a perpendicular cut. Be careful as they can slip from the pressure of your knife. If one is super wobbly, place it on a kitchen towel to keep it steady. Do this for all 6 dried limes.
11. Rehydrate Limon Omani. In a small pot, add the 6 pierced dried limes and cover with 1 cup of water or broth of choice. Bring to a simmer, cover and reduce heat to low. The water will only cover the limes about halfway so stir occasionally and be sure to cover. This takes 5-10 minutes but you can keep them in the pot covered until the main pot is ready. This softens them and starts the flavor extraction.
12. Add Limon Omani including the liquid, and Lime Juice. Do not proceed to this step until the kidney beans are soft (if using pre-cooked beans, this is not a concern). Add the 6 limon omani including the liquid, and 1/4 cup lime juice. If you add the liquid too early, the acidity will make the beans tough. Take a wooden spoon and apply some pressure on the dried limes to release their juices. Stir.
14. Grind Saffron. Using a mortar and pestle or a spice grinder, grind ¼ tsp saffron to a powder.
15. Add Saffron and Rose Water. Add the 1 Tbsp rose water to the ¼ tsp saffron powder to combine. Add this liquid to the pan. Cook uncovered on the stove for an additional 10-20 minutes or until it reaches your desired consistency.
Notes
Most people do not eat the dried limes in this dish. I love them, but even my Persian husband avoids them. They are meant to flavor the stew. I say, try them before you avoid
Look in the main post for tips for finding uncommon ingredients such as the dried limes and rose water as well as videos on piercing the limes and grinding the saffron with the rose water.
I have a traditional version of this recipe which uses lamb. If you aren’t vegan, check it out.
As always, make this dish your own and tell me what you created in the comments section.
Keywords: gormeh sabzi, vegan gormeh sabzi, persian, stew, herbed stew, slow food
For more interesting facts and information about the health benefits of the ingredients used in vegan gormeh sabzi, check out the following resources:
WebMD, Health Benefits of Crimini Mushrooms
Healthline, Fenugreek: An Herb with Impressive Health Benefits
World’s Healthiest Foods, Parsley
Healthline, 8 Surprising Benefits of Coriander
Just made this last night, and the lime flavor is *so* delicious and intense. I’ve never had anything like that before! Ingredient hint: Whole Foods sells shredded jackfruit in a box/sealed bag package, marketed as taco filling. I ended up skipping the kidney beans, so would probably add more mushrooms next time to compensate.
Thanks for sharing this!
Thanks so much for the feedback and for trying it, Steve! Great call on the jackfruit, thanks for adding that tip! It means a lot to me that you not only tried the recipe but let me know what you liked about it and added some suggestions for others who may try it. Thank you!
Pingback:Gormeh Sabzi – Persian herbed Stew with lamb - Kitchen Starts