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Persian Herb Stew (Khoresh Sabzi), Plant Version

Iran's beloved green stew, made with huge bunches of slow-fried herbs, kidney beans and tangy dried limes.

Serves 41 hour 15 minutesPlant-basedGluten-freeAnti-inflammatoryRich in fibre, protein, iron and vitamin C

Ingredients

  • 4 tbsp olive oil
  • 1 large onion, finely chopped
  • 1 tsp ground turmeric
  • 2 large bunches of parsley (about 150 g), finely chopped
  • 2 large bunches of coriander (about 150 g), finely chopped
  • 1 bunch of spring onions or chives, finely chopped
  • 2 tbsp dried fenugreek leaves (methi)
  • 2 × 400 g tins kidney beans, drained
  • 250 g chestnut mushrooms, quartered (optional, for a "meaty" texture)
  • 3 dried limes (from Middle Eastern shops), pierced a few times with a knife, or the juice of 2 lemons
  • 700 ml vegetable stock
  • Sea salt and black pepper

Method

  1. Soften the onion: heat 2 tbsp of the oil in a large pan and cook the onion for 10 minutes, until golden. Stir in the turmeric.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
  2. Fry the herbs: in a separate wide frying pan, heat the remaining oil and fry the chopped herbs and fenugreek over a medium heat for 15–20 minutes, stirring often, until they turn a deep, dark green and smell wonderful. This step gives the stew its unique flavour, so don't rush it.
  3. Simmer: add the herbs, beans, mushrooms (if using), dried limes and stock to the onions. Bring to the boil, then cover and simmer gently for 40 minutes. If using lemon juice instead of dried limes, add it at the end.
  4. Serve: season and serve with steamed basmati rice.

Why it's good for you: Fresh herbs are among the most nutrient-dense foods there are, rich in vitamins C and K, folate and protective plant compounds, and this stew uses them by the bunch rather than the pinch. Fenugreek has a long history in traditional medicine for digestion and blood sugar balance.

Good to know: Large amounts of fenugreek can affect blood sugar; if you take medicines for diabetes, the amount in a meal is fine, but check with your GP or pharmacist before taking fenugreek supplements.

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