What to Eat in Iran: Essential Dishes and Food Culture

Iran’s cuisine reflects a vast geography—from humid Caspian lowlands to the arid central plateau and warm Persian Gulf coasts. Seasonal produce, fragrant herbs, and long-grain rice sit alongside an equally deep bread culture. Meals aim for balance: tart and sweet, fresh herbs against rich stews, soft rice beside crisp tahdig.

Lunch remains the day’s anchor, with tea before and after meals. Sabzi khordan (fresh herb platters), pickles, and yogurt-based sides temper hearty dishes and sharpen appetite. In cities like Tehran, Isfahan, Tabriz, Shiraz, and Yazd, bazaars still shape daily shopping and preserve time-tested cooking rhythms.

Chelow kabab pairs steamed Iranian long‑grain rice with charcoal‑grilled meat, showcasing two core techniques. Rice is rinsed, soaked, parboiled, then steamed (dam-kardan) under a cloth-lined lid so vapor returns to the pot; saffron “bloomed” in hot water perfumes the final buttered chelow and often yields a golden tahdig crust. Kabab may be koobideh (minced lamb and beef kneaded with grated onion and salt until sticky), barg (thin-sliced lamb or beef marinated with saffron, onion, and oil), or joojeh (chicken in saffron-yogurt); all are skewered and grilled over hardwood or charcoal. The plate brings smoky char, tender meat juices, tart sumac, and delicate, separate rice grains, with grilled tomatoes, raw onion, and sabzi khordan for balance. Considered a national staple, it anchors weekend family lunches and celebratory dinners in cities from Tehran to Shiraz and remains a reliable everyday choice on road trips across the plateau.

Ghormeh sabzi is a slow-cooked herb stew whose depth comes from technique as much as ingredients. Finely chopped parsley, cilantro, and scallions (often with a little spinach) are fried until dark and aromatic with dried fenugreek, then simmered with lamb or beef, kidney beans, turmeric, and pierced dried limes (limoo amani) that lend citrusy tang and gentle bitterness. Hours of simmering produce tender meat, creamy beans, and a glossy green-black sauce served over plain chelow; diners adjust acidity with sumac or fresh lime. Many Iranians regard it as a culinary emblem, cooked for Friday lunches and family gatherings and shared at home across the country. From Tabriz to Isfahan and Yazd, it remains a comforting, all-season dish that rewards careful chopping and the patience of a slow pot.

Khoresht-e fesenjan builds richness from ground walnuts and pomegranate. Walnuts are finely milled and gently toasted until they release their oil, then simmered with pomegranate molasses or reduced juice, onions, and spices such as turmeric or a touch of cinnamon; poultry is common, with duck traditional along the Caspian and chicken widely used elsewhere. The sauce thickens to a glossy, chocolate-brown glaze with a sweet-sour, nutty profile and subtle tannins, coating the meat without heaviness. Served with steamed rice, it appears at weddings, autumn gatherings when pomegranates are plentiful, and winter festivities like Yalda Night. Though associated with the humid, rice-growing provinces of Gilan and Mazandaran, it is cooked nationwide, prized for its balance of fruit acidity and walnut depth.

Dizi, also called abgoosht, is a rustic meat-and-legume stew traditionally cooked in individual stoneware crocks. Lamb shank or mutton simmers slowly with chickpeas, white beans, potatoes, tomatoes, onions, turmeric, and sometimes dried limes, yielding a broth rich with marrow and collagen. Service comes in two acts: the clear broth is poured into bowls and sipped with torn sangak or lavash, then the solids are mashed in the pot with a pestle into goosht-e kubideh, seasoned with salt and pepper, and scooped up with bread. Pickled vegetables (torshi), raw onion, and fresh herbs cut through the richness. Once a working person’s midday meal in teahouses and caravan stops, it remains a hearty, communal lunch across urban neighborhoods in Tehran and beyond, especially appealing in colder months.

Ash reshteh is a thick herb-and-legume soup centered on reshteh noodles and a tangy swirl of kashk (fermented whey). Chickpeas, lentils, and kidney beans simmer with onions and turmeric until tender; chopped spinach, parsley, dill, and cilantro enrich the pot before noodles are added near the end. The bowl is finished with kashk, fried onions (piaz dagh), and mint oil (na’na dagh), creating layers that are creamy, herbal, and lightly acidic. Satisfying yet meat-light, it is common at Nowruz gatherings, charitable offerings during religious commemorations, and as a warming street-side bowl in winter evenings. In cities such as Isfahan and Yazd, families prepare large batches for neighbors, while in Tehran it anchors busy market-day meals.

Iranian cooking prizes balance, technique, and time: meticulous rice, herb-forward stews, and slow pots that reward patience. Regional climates shape the table, from Caspian rice and greens to highland lamb and southern citrus. Together they form a cuisine that is aromatic, thoughtful, and deeply seasonal. Explore more food traditions and plan climate-smart trips using Sunheron’s guides.