Persian Khoresh Ghormeh Sabzi (Herb Stew)

Serves 6-8 | Prep: 45 minutes | Cook: 2 hours | The “King of Persian Stews”

Nutritional Information (Per Serving – 6 servings)

• Calories: 385
• Protein: 35g
• Carbs: 18g
• Fat: 16g
• Fiber: 8g

Ingredients

For the Herb Mixture (Sabzi):

• 2 cups fresh parsley, stems removed, roughly chopped
• 1 cup fresh cilantro, stems removed, roughly chopped
• 1/2 cup fresh chives, chopped (or green onion tops)
• 1/4 cup fresh fenugreek leaves (shambalileh) or 2 tbsp dried
• 1/4 cup fresh dill, chopped
• 2 tablespoons vegetable oil (for sautéing herbs)

For the Stew:

• 2 lbs (900g) lamb shoulder or beef chuck, cut into 2-inch cubes
• 1 large yellow onion, diced
• 3 tablespoons vegetable oil
• 1 teaspoon ground turmeric
• 4-5 dried Persian limes (limoo amani) or 3 tbsp lime juice + zest
• 1 can (15oz) kidney beans, drained and rinsed
• 3-4 cups beef or lamb broth
• Salt and black pepper to taste
• 1/2 teaspoon ground cinnamon (optional, traditional)

For Serving:

• 6 cups cooked basmati rice (bulking) or cauliflower rice (cutting)
• Plain Greek yogurt
• Fresh herbs for garnish
• Lemon wedges

Instructions

Prepare the Herbs (Critical Step):

1. Clean Thoroughly: Wash all herbs in cold water and spin dry completely. Any moisture will cause spattering during cooking.
2. Chop Uniformly: Roughly chop all herbs to similar size – about 1/4 inch pieces. Don’t make them too fine.
3. Sauté the Herbs: Heat 2 tablespoons oil in a large skillet over medium heat. Add all chopped herbs and cook for 8-10 minutes, stirring frequently, until darkened and aromatic. This step is crucial for authentic flavor.
4. Set Aside: Transfer sautéed herbs to a bowl. The herbs will look wilted and dark green – this is correct.

Cook the Meat:

1. Season and Sear: Pat meat dry and season with salt and pepper. Heat 3 tablespoons oil in a large Dutch oven over medium-high heat.
2. Brown in Batches: Sear meat cubes on all sides until golden brown, about 8-10 minutes total. Don’t overcrowd. Remove and set aside.
3. Cook Onions: In the same pot, add diced onion and cook until golden, about 5 minutes.
4. Add Turmeric: Stir in turmeric and cook for 1 minute until fragrant.

Build the Stew:

1. Return Meat: Add browned meat back to pot with any accumulated juices.
2. Add Herbs: Stir in the sautéed herb mixture and mix well with the meat.
3. Add Liquid: Pour in enough broth to barely cover the meat (about 3-4 cups). Bring to a boil.
4. Add Dried Limes: Pierce dried limes with a fork and add to pot (or add lime juice and zest if using fresh).
5. Initial Simmer: Reduce heat to low, cover partially, and simmer for 1 hour.

Final Cooking:

1. Add Beans: Stir in kidney beans and continue simmering for another 45-60 minutes until meat is fork-tender.
2. Adjust Consistency: If too thick, add more broth. If too thin, simmer uncovered to reduce.
3. Final Seasoning: Taste and adjust salt, pepper, and add cinnamon if desired. The stew should be thick enough to coat the back of a spoon.
4. Rest: Let stand for 10 minutes before serving to allow flavors to settle.

Serving Suggestions

For Cutting Phase:

• 6oz portion of stew
• 1 cup cauliflower rice
• Side of cucumber yogurt salad
• Extra fresh herbs

For Bulking Phase:

• 8oz portion of stew
• 1.5 cups basmati rice
• Dollop of Greek yogurt
• Handful of pistachios or walnuts

Traditional Persian Style:

• Serve over fluffy basmati rice
• Small side of plain yogurt
• Fresh herbs (mint, basil, radishes)
• Pickled vegetables

Pro Tips for Bodybuilders

1. Protein Maximization: Use lamb shoulder (higher protein) or add extra kidney beans for plant protein
2. Meal Prep Champion:
   • Makes 6-8 large portions
   • Flavors improve dramatically after 24-48 hours
   • Freezes beautifully for up to 3 months
3. Herb Prep Shortcut: Many Persian grocery stores sell pre-mixed frozen herbs (sabzi khordan) – saves 30 minutes prep time
4. Fat Management: Trim visible fat from meat before cooking, skim surface during cooking
5. Fiber Boost: Add extra kidney beans or white beans for additional protein and fiber
6. Anti-Inflammatory Benefits: The massive amount of fresh herbs provides antioxidants and anti-inflammatory compounds

Ingredient Substitutions

Essential (Don’t Skip):

• Dried Persian Limes: Available at Middle Eastern markets – they’re crucial for authentic flavor
• Fresh Fenugreek: Dried works but reduces flavor intensity

Acceptable Substitutions:

• Lamb/Beef: Turkey thighs or chicken thighs (reduce cooking time)
• Fresh Herbs: Can use 1/2 the amount if herbs are very expensive
• Kidney Beans: Navy beans or black-eyed peas
• Persian Limes: 3 tbsp lime juice + 1 tbsp lime zest (not ideal but workable)

Storage & Meal Prep

Make-Ahead Strategy:

• Day 1: Prep and sauté herbs, store covered
• Day 2: Complete the stew, tastes better next day
• Herb Prep: Sautéed herbs can be frozen in portions

Storage:

• Refrigerator: Up to 5 days in sealed containers
• Freezer: Up to 4 months (herbs may darken but flavor remains)
• Reheating: Add splash of broth if needed, heat gently

Portion Control:

• Individual Containers: Portion with rice for grab-and-go meals
• Separate Storage: Store stew and rice separately for macro flexibility

Cultural Notes

Ghormeh Sabzi is considered the national dish of Iran and the “king of Persian stews.” Every Persian family has their own variation, but the core elements remain constant: fresh herbs, dried limes, kidney beans, and long, slow cooking.

Traditional Timing: Often served at Persian New Year (Nowruz) and special occasions. The abundance of fresh herbs symbolizes rebirth and spring.

Herb Importance: The name literally means “herb stew” – herbs should dominate both flavor and volume.

This ancient Persian masterpiece combines an incredible variety of fresh herbs with quality protein for one of the most nutrient-dense stews in world cuisine. The long cooking time on weekends provides a week’s worth of anti-inflammatory, protein-rich meals.