Iran Vegetarian Food

Vegetarian eating in Iran

Iranian cuisine is often associated with kebabs and meat stews, but vegetables, herbs, legumes, grains, eggs and dairy make up a large part of everyday cooking. Many traditional dishes are vegetarian or can be made so with small changes, especially soups, egg-and-herb dishes, eggplant dishes and bean stews. This guide groups the best-known meat-free dishes and explains what to check if you cook for vegetarians or vegans.

Is Persian food vegetarian-friendly?

Often, yes, but it depends on the dish. Points to watch:

Broth and meat: some soups and stews that look vegetable-based start with meat or meat broth, or have a little added. Ash can be vegetarian or made with meat, so check the recipe.
Kashk: a fermented dairy product (similar to dried whey) used as a topping or ingredient in soups and eggplant dishes. It is vegetarian but not vegan.
Eggs and yogurt: very common, so many vegetarian dishes are not vegan.
Restaurant ordering: if you eat out, ask how a dish is made, since rice, stews and sides may be cooked with meat fat or broth.

Soups and ash

Ash is a thick soup or pottage that always includes herbs, often with legumes, grains or noodles.

Ash-e reshteh: a noodle, bean and herb soup, often finished with fried onion, dried mint and kashk.
Ash-e jo: a barley, herb and bean ash. Versions vary and some include meat.
Ash-e anar: a pomegranate and herb ash that is associated with Yalda night, the winter solstice.
Adasi: a lentil soup.
Eshkeneh: a fenugreek and onion soup.
Kaleh joosh: a soup of kashk and onion from central Iran, with herbs and mint.
Ash-e yakh and ab doogh khiar: cold yogurt-based soups for summer, with herbs, cucumber and sometimes raisins and walnuts.

Egg-based dishes (kookoo)

Kookoo is a family of dishes where vegetables or herbs are bound with a small amount of egg, then pan-fried or baked. Slices can be served warm or at room temperature, so they work for picnics and leftovers.

Kookoo sabzi: the herb version, with parsley, coriander, dill and chives or spring onions, often with walnuts and barberries. It is closely associated with Nowruz, the Persian New Year. For New Year food customs elsewhere, see Indian New Year food traditions.
Kookoo kadoo: courgette (zucchini), grated, salted and squeezed so the kookoo holds its shape.
Kookoo bademjan: eggplant.
Kookoo sibzamini: potato.
Kookoo piazcheh: spring onion.

Eggplant dishes

Eggplant (aubergine) is central to Iranian vegetarian cooking:

Kashk-e bademjan: mashed roasted or fried eggplant with fried onion, garlic, mint and kashk, served warm with bread.
Mirza ghasemi: a northern dish of smoky grilled eggplant with garlic, tomato and egg. Some cooks make a vegan version without egg.
Gojeh bademjan: a tomato and eggplant stew that is often vegan. Check how the recipe is made.
Khoresh bademjan: a tomato and eggplant stew traditionally made with meat, but vegetarian versions use split peas or chickpeas.
Mirza and mela ghormeh: simple Caspian eggplant and tomato stews flavoured with garlic and dried mint.

Beans, lentils and stews

Baghala ghatogh: a dish from Gilan in the north with broad (fava) beans, dill and garlic, usually topped with egg.
Khorak-e loobia: a pinto bean stew.
Dal adas: a southern red lentil stew with spices and sometimes a tart note, comparable to the tempered dals described in Indian side dishes explained.

These dishes are usually served with flatbread or rice, and herbs and pickles on the side.

Rice dishes without meat

Dam pokhtak (dami baghali): rice cooked with split fava beans.
Kadoo polo: rice with pumpkin or squash and saffron. The meat-free version is common in autumn.
Plain saffron rice with tahdig: the crisp rice from the bottom of the pot is a favourite.

If you also cook meat, see how rice features in our guide to Iranian lamb dishes.

Cold dishes, snacks and sides

Borani: yogurt dishes with vegetables such as spinach or eggplant.
Zeytoon parvardeh: an olive appetiser from Gilan with pomegranate molasses, walnuts, garlic and herbs.
Doymaj: bites made of feta, herbs and walnuts in lavash.
Sabzi khordan: a plate of fresh herbs with cheese, radish and walnuts, often on the table with meals.

For morning-friendly choices, our Iran breakfast recipes page covers bread, cheese, eggs and tea.

Vegan Persian dishes and adaptations

Some dishes are naturally vegan or close to it:

Adasi (lentil soup), when made without meat broth
Gojeh bademjan, when made with oil rather than butter
Plain rice dishes cooked with oil
Dal adas and bean stews, when made without meat or butter
Sabzi khordan with walnuts and herbs (without cheese)

Possible swaps: oil instead of butter, a plant-based yogurt instead of dairy yogurt, and leaving out kashk and egg. Because kashk, yogurt and eggs are so common, it is best to read each recipe rather than assuming.

Building a vegetarian Persian meal

A balanced menu could include:

A soup or ash to start
A bean or eggplant stew with rice, or a kookoo with bread
A salad, yogurt and herb plate
Tea to finish

FAQ

What is Iran’s most popular food?

There is no single answer. Rice with kebab, herb stew (ghormeh sabzi), fesenjan and abgoosht are often named. Among vegetarian dishes, kookoo sabzi, kashk-e bademjan and ash-e reshteh are widely popular.

Are there any vegan Persian dishes?

Yes, though many traditional dishes contain dairy or eggs. Lentil soup, tomato and eggplant stews and plain rice dishes can be vegan when made with oil and without meat broth.

Which country eats the most vegetarian food?

India is most often cited as having the largest share of vegetarians, but figures depend on how vegetarianism is defined and measured, so treat any ranking with caution. For one strictly vegetarian Indian tradition, see the Indian Jain food menu.

What is a typical Persian breakfast?

Flatbread with white cheese, herbs, butter and jam or honey, eggs, and tea. See our Iran breakfast recipes for more.