Iran’s culinary culture is known for its rich flavors, diverse dishes, and centuries-old traditions. While many associate Iranian food with flavorful meats and kebabs, the country also has a deep-rooted history of vegetarian cuisine. For centuries, plant-based meals have been an essential part of everyday life, due to cultural, religious, or practical reasons.
Iranian vegetarian dishes are not only nutritious but also packed with flavors from a wide variety of herbs, vegetables, and legumes. If you’re a vegetarian or simply looking to enjoy healthy, plant-based meals while traveling in Iran, you’re in for a treat. From traditional stews to vibrant salads and savory snacks, Iran offers an impressive array of vegetarian options across its many regions. In this article, we’ll explore the deep cultural history of vegetarian food in Iran and introduce you to some of the most beloved vegetarian dishes you can enjoy during your travels.
The Deep Roots of Vegetarian Food in Iranian Culture
Vegetarian food has been an essential part of Iranian cuisine for centuries. Long before modern nutrition studies, people in Iran understood that eating vegetables and plant-based foods contributed to better health. In the past, especially in rural areas, vegetarian meals were often the main part of daily diets. Traditional stews like Ghormeh Sabzi, made with fresh herbs and vegetables, were common in every household. These dishes were not just a part of daily meals but also reflected the deep connection between Iranians and plant-based eating.
Historical Background of Vegetarian Dishes in Iran
The history of vegetarian food in Iran goes back thousands of years. Ancient texts clearly show that Iranians used a variety of vegetables and herbs in their diet. One of the most famous historical figures who emphasized the benefits of plant-based foods was Avicenna (Abu Ali Sina), a Persian physician and philosopher. He extensively wrote about the healing properties of vegetables and herbs. He believed that food should not only provide nourishment but also maintain balance in the body and prevent illnesses. His knowledge influenced Persian cuisine, reinforcing the importance of plant-based meals.
Cultural and Religious Influences on Vegetarian Food
Beyond scientific understanding, religion has also played a key role in promoting vegetarian food in Iran. During certain religious periods, people were encouraged to eat more plant-based meals. This practice further strengthened the presence of vegetarian dishes in Iranian cuisine. Over time, vegetarian food became an inseparable part of Iranian dining traditions, offering a variety of flavorful and nutritious meals. Whether you are exploring traditional Iranian cuisine or looking for healthy food options while traveling, you will find that Iranian vegetarian dishes have a rich history and a deep cultural significance.
Delicious Iranian Vegetarian Dishes from Different Regions
Many people think being a vegetarian in Iran is difficult. Most traditional Iranian dishes include meat, like Ghormeh Sabzi, Gheimeh, Fesenjan, and different types of kebabs. However, vegetarian dishes have always existed in Iranian cuisine, whether due to cultural preferences, limited access to meat, or its high price.
If you’re wondering whether Iran has authentic vegetarian dishes, here are traditional Iranian vegetarian meals that have been cooked for generations.
Dal Adas Stew – A Southern Favorite
When thinking of Iranian vegetarian food, many imagine northern dishes. But in the south, Dal Adas is a popular and delicious stew made with red lentils, tomato paste, onions, and garlic.
To prepare this dish, cook red lentils briefly (they soften quickly), then separately fry onions and garlic. Add turmeric, curry powder, dried mango powder, and grated fresh ginger. Finally, mix in tomato paste and tamarind for a tangy flavor.
This dish can have a yellow, red, or even orange color, and it is loved from India to Khuzestan. In some areas, it is cooked with potatoes or even chicken, but the vegetarian version is the original.
Chola Chaat – A Light Balochi Dish
Chola Chaat (also known as Chana Chaat) is a well-known vegetarian dish from southeastern Iran, also found in Pakistan and India. Despite its great taste, it remains relatively unknown outside these regions.
This dish is made with boiled chickpeas, potatoes, tomatoes, cucumbers, and onions, mixed with generous amounts of turmeric. You can customize it by adding tamarind paste or yogurt as a dressing. For tamarind sauce, mix tamarind with hot water, remove the seeds, and add masala spice, salt, and lemon juice.
The key ingredient is masala spice. Without it, it’s not Chola Chaat! You can also add fresh cilantro, green chili, or mint for extra flavor.
Omaj Ash – A Boost for Your Immune System from Kerman
Omaj Ash is a traditional Iranian soup, prepared differently across the country. The Kermani version is unique because it includes a dark seed called ‘Karoo,’ which, when ground, tastes like chickpeas.
To make this ash (thick soup), you need beets, onions, lentils, flour, black caraway seeds, dried dill, and whey (or a sour alternative like tamarind or lemon juice). Cook lentils first, then boil the beets separately. Once half-cooked, add lentils and fresh herbs. Fry onions with mint and spices, then mix them into the soup. Finally, gradually add a flour-water mixture to thicken the ash, and finish with whey or an alternative sour ingredient.
Mirza Ghasemi – A Simple, Smoky Dish from Gilan
Mirza Ghasemi is a famous dish from northern Iran. Some say it was introduced by Mirza Ghasem Khan, a governor of Gilan during the Qajar era, who brought it from Russia. Today, it is a beloved dish across Iran.
It is made by roasting eggplants over an open flame until smoky, then mixing them with grated tomatoes, fried garlic, and spices. The traditional recipe includes eggs, but vegetarians can skip them. Some variations also include walnuts for extra texture and flavor.
Torsh Tareh – For Those Who Love Sour Flavors
Torsh Tareh is another northern dish, known for its tangy taste. While some versions include eggs or chicken, the meatless version is lighter and just as delicious.
It is prepared with garlic, a local herb called ‘Khalvash,’ sour orange juice, and finely chopped greens like mint, cilantro, chives, parsley, dill, and spinach. The vegetables are slow-cooked with rice and water, then sour orange juice is added to adjust the acidity. Fried garlic, dried mint, and cinnamon complete the dish.
Stuffed Grape Leaves (Dolma) – A Popular Dish Across Iran
Dolma Barg is one of the most beloved vegetarian dishes in Iran. The classic version consists of grape leaves stuffed with a mixture of rice and split peas. However, variations exist, where the filling is placed inside potatoes, tomatoes, lettuce leaves, cabbage, or bell peppers.
Some people add ground meat to the filling, but the original version is purely vegetarian. Depending on the region, additional ingredients like dill, parsley, tamarind, or raisins might be used. The word ‘Dolma’ means ‘stuffed’ in Turkish, and this dish is so significant that Azerbaijan registered it on UNESCO’s Intangible Cultural Heritage list in 2017.
Dolma is popular not just in Iran but across the Caucasus, the Middle East, and even parts of Europe.
Bulgur Dolma – A Light Appetizer for Gatherings
This dish consists of grape leaves stuffed with a bulgur filling. The wrapping style varies by region, some roll them into cylinders, while others fold them into small parcels.
First, cook bulgur for ten minutes. Fry onions with red pepper flakes, then add the bulgur and stir well. Remove from heat and mix in finely chopped parsley. For added flavor, use pomegranate paste, which also helps the filling stick together. Wrap the mixture in grape leaves, then cook them in a pot with a small weight on top to keep them in place. Let them simmer in water until tender.
Want to explore Iran’s rich beverage culture? Read my guide to the Best 28 Iranian Drinks for Every Season and discover refreshing and traditional flavors perfect for any time of year!
Baghala Ghatogh – The Most Famous Iranian Vegetarian Dish
Baghala Ghatogh is one of the first dishes people think of when they hear ‘Iranian vegetarian food.’ It is quick to prepare and highly nutritious.
The dish is made by sautéing split fava beans with garlic, turmeric, and dill, then simmering them with a little water until fully cooked. The traditional recipe includes eggs, but they are optional. It is often served with local pickles, olives, yogurt, and smoked fish for a complete meal.
Falafel – A Vegetarian Fast Food Favorite from Khuzestan
Vegetarians often struggle to find fast food options, as most contain meat or cheese. However, falafel is a delicious plant-based choice.
To make traditional Khuzestani falafel, soak chickpeas overnight. Some people also add peeled fava beans. Blend the mixture with lemon juice, garlic, cilantro, and other herbs, then shape into small patties and deep-fry until golden brown. In some cities, beets are added to the mix for a reddish color.
Sir Bagala – A Shushtari Special for Late-Night Energy
Sir Bagala is a specialty of Shushtar, though you can find it across Khuzestan. It is a simple but flavorful dish.
Fresh fava beans are boiled in their pods. Meanwhile, onions and garlic are fried with ground dried pomegranate or pomegranate paste, then mixed with dried mint. This tangy, garlicky sauce is then poured over the fava beans and left to absorb the flavors.
Wild Garlic Rice (Valak Polo) – A Tehran Specialty
One of the traditional vegetarian dishes of Tehran is Valak Polo, a simple yet flavorful rice dish made with wild garlic (Valak), rice, and fresh green garlic stalks. Wild garlic is a plant that grows naturally in the Alborz mountain range, especially around Shemiranat, and has a strong aroma and taste. It is also found in Kermanshah province.
The most common dishes made with Valak include Valak Polo, Valak Ash (a thick soup), and Valak Kuku (a type of herb omelet). Since Valak has a strong taste, it should be used in moderation when preparing the rice dish. Saffron or sumac can be added while steaming the rice to enhance the aroma. Valak Polo is typically eaten on its own, but you can also pair it with a fried egg, fish, or meat if you prefer. However, the original dish remains a simple vegetarian combination of rice, garlic, and wild garlic.
Mash Soup (Eshkeneh-ye Mash) – A Hearty Dish from Khorasan
Ashkeneh is a traditional Iranian soup that varies from region to region. It is often made with eggs and water, making it suitable for vegetarians who include eggs in their diet. One of the most famous versions is Ashkeneh-ye Mash from Khorasan, which is made with mung beans, chopped onions, potatoes, and Kashk (a type of dried whey). Some people also add an egg at the final stage of cooking, just like other types of Ashkeneh. This dish is popular in the Khorasan provinces and is often found in local restaurants, making it a great choice for tourists who want to try an authentic vegetarian meal while visiting the region.
Garlic and Egg Scramble (Sirvavij) – A Quick and Easy Dish from Gilan
Gilan, a northern province of Iran, is known for its plant-based cuisine due to its rich agricultural environment. One of the simplest vegetarian dishes from this region is Sirvavij, a garlic and egg scramble that is part of the ‘Nargesi’ family (dishes made with eggs and vegetables). It is made with garlic leaves, eggs, and oil. This dish is often served with steamed rice (kateh), but it can also be eaten with bread.
Sirvavij is also known by several names, such as Sirbij, Sirvavij, or Sirovaj. The term ‘Vij’ means ‘fried’ in Gilaki, which reflects the simple cooking method of this dish. It is considered one of the fastest vegetarian meals to prepare, making it a great choice for a quick lunch or dinner.
Pakora (Pakureh) – A Spicy Snack from Bushehr
Pakora, known as Pakureh in Bushehr province, is a spicy, crispy snack with Indian roots. This dish is made from chickpea flour, chives, chili powder, spices, baking soda, and water. It is deep-fried and served with yogurt-mint sauce or a sweet-and-sour sauce. Though originally a snack, Pakora is sometimes enjoyed as a light meal.
The strong spiciness of this dish is a clear indication of its southern Iranian or Indian influence. If you enjoy bold flavors and crispy textures, Pakora is a must-try when visiting Bushehr.
Souzi Omelet – A Traditional Dish from Sistan and Baluchestan
Souzi Omelet is a local variation of an international dish. While many meals in Sistan and Baluchestan include red meat, poultry, or fish, this vegetarian omelet is a favorite among locals. It is made with potatoes, eggs, onions, garlic, chili, salt, and oil, along with a local herb called Souzi. If Souzi is not available, spinach can be used as a substitute, though it won’t have the same unique taste.
This dish is commonly prepared in Chabahar as well and is ideal for those looking for a nutritious, plant-based meal in southeastern Iran.
Bet Mash – A Comforting Lentil and Rice Dish from Sistan and Baluchestan
Bet Mash is a popular vegetarian dish from southern Baluchestan, often enjoyed during the holy month of Ramadan or on rainy days. It is made with rice, mung beans, aromatic spices, and oil. This dish has a soft, porridge-like texture and is traditionally served hot, sometimes accompanied by pickled mango or lime.
If you enjoy South Asian-inspired flavors, Bet Mash is an excellent dish to try, as it shares similarities with Indian and Pakistani vegetarian meals.
Kale Joosh – A Nostalgic Dish from Isfahan
Kale Joosh is a simple but flavorful dish, popular in Isfahan and Ardabil. The main ingredient is whey, but if you avoid dairy, you can use plant-based alternatives made from soy.
To prepare it, fry onions, then add crushed walnuts, turmeric, and dried mint. Pour in water and let it boil. Once boiling, add whey and remove from heat before it reaches another boil. If the whey is unsalted, add salt to taste. This will enhance the flavor and balance the dish, ensuring it has the right level of seasoning.
Fried Cardoon – A Crispy Delicacy from Kurdistan
In Kurdistan, one of the most unique vegetarian dishes is Fried Cardoon, known as Kangar Sookhari or Qayrmeh. It is prepared with cardoon (a plant similar to celery or artichoke), flour, cumin, eggs, milk or water, butter, saffron, and oil. This dish has a texture similar to Western-style fried appetizers and is often served with bread.
Although it can be eaten as a side dish, it is also enjoyed as a full meal when paired with rice and thick yogurt. There are other ways to prepare cardoon in Iranian cuisine, including Kangar Stew and Kangar Borani (a yogurt-based dish). These dishes are usually made in spring when cardoons are in season.
If you enjoyed learning about Iranian vegetarian dishes, you’ll love exploring the most famous Persian foods! From aromatic stews to mouthwatering rice dishes, Persian cuisine offers a rich variety of flavors. Check out our article on the Most Famous Persian Foods and discover the must-try dishes of Iran!
Enjoying Vegetarian Food in Iran
Iran has a wide variety of vegetarian dishes, each with unique regional flavors. If you want to try them in their authentic setting, consider visiting local restaurants or staying in traditional guesthouses, where hosts often prepare homemade meals. Whether you’re in the north, south, or central Iran, you’ll find plenty of delicious meat-free options to enjoy!
By the way, what’s your experience with Iranian vegetarian food? Maybe you know a completely vegetarian Iranian dish that we missed in this list. Share it with us! Is it difficult to be a vegetarian in Iran? Can Iranian dishes be adapted to a vegetarian diet? Which cities have more vegetarian options? Which ones are the most delicious?
