Indulge in the rich culinary heritage of Iran with Ghormeh Sabzi, a tantalizing stew brimming with the fragrant blend of fresh herbs, hearty kidney beans, and succulent lamb or beef. This iconic Persian dish offers a symphony of flavors, as tender meat melds with a medley of parsley, cilantro, fenugreek, and leeks, elevated by tangy hints of dried lime and aromatic spices. Slow-cooked to perfection, Ghormeh Sabzi embodies the essence of comfort and tradition, inviting you to savor every spoonful of its aromatic goodness.

Ingredients:

  - 1 pound lamb or beef stew meat, cut into bite-sized pieces

  - 1 large onion, finely chopped

  - 3 cups chopped mixed fresh herbs (such as parsley, cilantro, and green onions)

  - 1 cup chopped spinach or kale

  - 1 cup cooked kidney beans (canned beans are fine)

  - 2-3 dried Persian limes (limoo amani)

  - 1 teaspoon turmeric powder

  - 1/2 teaspoon ground cumin

  - Salt and pepper to taste

  - 3 tablespoons cooking oil

  - 2 cups water or beef broth

Instructions:

1- Heat the cooking oil in a large pot over medium heat. Add the chopped onion and sauté until golden brown.

2- Add the meat to the pot and brown it on all sides.

3- Once the meat is browned, add the turmeric powder, ground cumin, salt, and pepper. Stir well to coat the meat with the spices.

4- Add the chopped herbs (parsley, cilantro, green onions) and spinach or kale to the pot. Stir everything together and cook for a few minutes until the herbs are wilted.

5- Add the cooked kidney beans and dried Persian limes to the pot. Pour in the water or beef broth, making sure that the ingredients are submerged.

6- Bring the stew to a simmer, then reduce the heat to low. Cover the pot and let the stew cook gently for about 1.5 to 2 hours, or until the meat is tender and the flavors have melded together.

7- Taste the stew and adjust the seasoning if needed. If the stew is too thick, you can add more water or broth to achieve your desired consistency.

8- Serve the Ghormeh Sabzi hot, accompanied by steamed rice or Iranian flatbread (such as lavash or barbari). Enjoy the rich flavors and comforting aroma of this classic Iranian dish!

Note: Some variations of Ghormeh Sabzi may include additional ingredients such as dried fenugreek leaves (shanbalileh) or leeks. Feel free to experiment with the recipe to suit your taste preferences.

Nutritional Values ;

1 Pound Lamb or Beef Stew Meat (Per 100g):

 - Calories: 250-300 (varies by cut)

 - Fat: 20g (varies by cut)

 - Carbohydrates: 0g

 - Protein: 20-25g

Benefits: Rich in high-quality protein, essential for muscle repair and growth. Provides important nutrients like iron, zinc, and vitamin B12.

1 Large Onion (Finely Chopped) (Per 100g):

 - Calories: 40

 - Fat: 0.1g

 - Carbohydrates: 9g

 - Protein: 1g

Benefits: Contains vitamins C and B6, and antioxidants like quercetin. Supports immune function and has anti-inflammatory properties.

Cups Chopped Mixed Fresh Herbs (Such as Parsley, Cilantro, and Green Onions) (Per 100g):

 - Calories: 30-40

 - Fat: 0.5g

 - Carbohydrates: 6g

 - Protein: 2g

Benefits: Herbs are rich in vitamins A, C, and K, and antioxidants. They have anti-inflammatory properties and add flavor without extra calories.

1 Cup Chopped Spinach or Kale (Per 100g):

 - Calories: 23 (spinach), 35 (kale)

 - Fat: 0.4g (spinach), 0.6g (kale)

 - Carbohydrates: 3.6g (spinach), 6g (kale)

 - Protein: 2.9g (spinach), 2.9g (kale)

Benefits: Both are nutrient-dense; high in vitamins A, C, K, and minerals like iron and calcium. They have antioxidant and anti-inflammatory properties.

1 Cup Cooked Kidney Beans (Canned Beans) (Per 100g):

 - Calories: 127

 - Fat: 0.5g

 - Carbohydrates: 22g

 - Protein: 8g

Benefits: High in protein and fiber, supporting digestive health and stable blood sugar levels. Contains iron and folate.

2-3 Dried Persian Limes (Limoo Amani):

 - Calories: 10 (per lime)

 - Fat: 0g

 - Carbohydrates: 2g

 - Protein: 0g

Benefits: Adds a unique tangy flavor; high in vitamin C and antioxidants. May aid digestion and add depth to the dish.

1 Teaspoon Turmeric Powder (Per 5g):

 - Calories: 15

 - Fat: 0.4g

 - Carbohydrates: 3g

 - Protein: 0.5g

Benefits: Contains curcumin, known for its anti-inflammatory and antioxidant properties. May support joint and digestive health.

1/2 Teaspoon Ground Cumin (Per 1g):

 - Calories: 8

 - Fat: 0.4g

 - Carbohydrates: 1g

 - Protein: 0.4g

Benefits: Provides antioxidants, aids digestion, and enhances flavor. May help with digestion and metabolic health.

Salt (To Taste):

 - Nutritional Value: Minimal calories and negligible fat, carbohydrates, and protein. 

Benefits: Enhances flavor; high sodium intake should be monitored for health.

Pepper (To Taste):

 - Nutritional Value: Minimal calories, fat, carbohydrates, and protein. 

Benefits: Contains piperine, which may improve nutrient absorption and has antioxidant properties.

3 Tablespoons Cooking Oil (Per 14g):

 - Calories: 120

 - Fat: 14g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits: Provides essential fatty acids. Choose healthier options like olive oil for better health benefits.

2 Cups Water or Beef Broth (Per 240ml):

 - Calories: 0 (water), 15-30 (beef broth, depending on fat content) 

 - Fat: 0g (water), varies (beef broth) 

 - Carbohydrates: 0g (water), varies (beef broth) 

 - Protein: 0g (water), varies (beef broth) 

Benefits: Water is essential for hydration. Beef broth adds flavor and can provide some nutrients, depending on its preparation.

These values are approximate and can vary based on factors such as the specific ingredients used and cooking methods.