The Persian Vegan Lentil Fesenjān recipe is a rich and flavorful dish made with a thick, nutty pomegranate-walnut sauce. This recipe is an adaptation of the traditional Fesenjān, replacing meat with lentils to create a hearty plant-based version while maintaining the signature balance of tangy and slightly sweet flavors. The dish relies on slow-cooked walnuts, which break down into a creamy consistency, giving the sauce its distinctive texture.
The key to achieving the right depth of flavor in the Persian Vegan Lentil Fesenjān recipe is properly toasting and grinding the walnuts before cooking. This step enhances the nutty aroma and ensures the sauce thickens naturally without needing additional thickeners. The pomegranate molasses provides the dish with its signature tartness, which is balanced by subtle sweetness, creating a deep and well-rounded taste. The choice of pomegranate molasses can affect the final flavor, so using a high-quality, natural version without additives is recommended.
Lentils serve as the protein base in this recipe, absorbing the rich sauce while maintaining their texture. The type of lentils used is important; green or brown lentils hold their shape well, while red lentils break down more easily, creating a thicker consistency. Cooking the lentils separately before adding them to the sauce ensures they do not overcook or become mushy.
The Persian Vegan Lentil Fesenjān recipe is best simmered slowly, allowing the flavors to meld and the sauce to develop its signature deep brown color. Stirring occasionally helps prevent the walnuts from sticking to the bottom of the pan. The final dish is served warm, typically over basmati rice, allowing the sauce to be absorbed into the grains for a complete and satisfying meal.
About Us
We are John and Laurel Rodgers, an American couple passionate about food and travel.
Our journey takes us around the world, gathering delicious recipes from local restaurants and cooking classes.
We love sharing our culinary adventures with you.
Each dish we discover tells a story.
From the vibrant flavors of ghormeh sabzi to the delightful textures of kuku sabzi, we hope to bring a piece of that experience into your kitchen.
We found joy in preparing adasi, a comforting lentil dish, and have now created a vegan spin on the traditional Fesenjān.
This hearty meal blends walnuts and pomegranates, showcasing the unique flavors of Persian cuisine.
Here at our blog, we focus on making recipes accessible.
We believe cooking should be enjoyable and easy for everyone.
Our journey is not just about food; it’s about connecting with cultures and people through their culinary traditions.
Join us as we explore new recipes, share tips, and inspire each other to create delicious, homemade meals.
We invite you to dive into the rich world of flavors with us!
Why You’ll Love This Persian Vegan Lentil Fesenjān Recipe
We think you’ll really enjoy making Persian Vegan Lentil Fesenjān! This dish combines rich flavors that make every bite memorable.
- Nutty Goodness: The walnuts create a creamy base. When blended, they add a lovely texture and nutty flavor that enhances the dish.
- Tangy Twist: We love the addition of pomegranate molasses. It brings a sweet and tangy taste that pairs perfectly with lentils.
- Simple Ingredients: The recipe uses just a few ingredients. You’ll find them easily at any grocery store.
- Quick to Prepare: With the help of an Instant Pot, this dish cooks up fast. We can enjoy a hearty meal in no time.
- Versatile and Satisfying: Fesenjān is great for lunch or dinner. Serve it with rice or over grains for a filling meal.
- Healthy Choice: This recipe is not only vegan but also packed with protein and nutrients from lentils and walnuts.
We love sharing recipes like this one that reflect global flavors. Cooking this Persian dish at home allows us to travel through our taste buds. Give it a try, and we think you’ll fall in love too!
What Makes This Recipe Special
Our Vegan Lentil Fesenjān stands out for its rich flavors and comforting texture. This hearty stew brings together elements that make Persian cuisine so beloved.
1. Unique Flavors
Fesenjan is often enjoyed for its perfect balance of sweet and tangy taste. The use of pomegranate molasses adds a delightful sweetness, while tartness enhances the dish.
2. Nutty Goodness
The walnuts in our recipe give a creamy texture and deepen the flavor. Toasting the walnuts before adding them brings out their natural oils, making the dish even more flavorful.
3. Wholesome Ingredients
Instead of meat, we use lentils to create a vegan version of this traditional Persian dish. Lentils are packed with protein and fiber, making it a wholesome option for everyone.
4. Versatile and Adaptable
This dish is great for a family meal or a cozy dinner with friends. You can serve Vegan Lentil Fesenjān over rice or enjoy it on its own.
5. Cooking Tradition
By making this dish, we connect to Persian cooking traditions. Fesenjoon has been cherished in Persian cuisine for generations, and now we can share our version with you.
We hope you enjoy this unique and tasty take on a classic Persian stew!
Cooking Equipment Needed
To make a delicious Persian Vegan Lentil Fesenjān, we need some essential cooking equipment.
Here’s what we’ll use:
- Large Pot: This is for cooking the lentils and stew together. It should have a thick bottom for even heat distribution.
- Cutting Board and Knife: We’ll need these for chopping vegetables like eggplant and onions.
- Measuring Cups and Spoons: Accurate measurements of ingredients like olive oil, vegetable broth, and pomegranate molasses are key.
- Mixing Bowl: This is handy for preparing ingredients, such as mixing spices or soaking the rice.
- Wooden Spoon: A sturdy spoon is perfect for stirring the stew as it cooks.
- Rice Cooker or Saucepan: If we’re making Persian rice or basmati rice, a rice cooker can make this easier. A regular saucepan works too.
- Colander: This is useful for rinsing the lentils and draining the rice once it’s cooked.
With these tools, we’ll create a scrumptious and hearty dish. Don’t forget to gather all your ingredients, like olive oil and vegetable stock, before we start cooking! Let’s enjoy this journey together in the kitchen!
Cooking Instructions
To make our Persian Vegan Lentil Fesenjān, we’ll start with some basic steps.
Step-by-Step:
- Prepare the Lentils: Rinse the lentils under cold water until the water runs clear. This removes dust and impurities.
- Sauté Onions: In a large pot, heat some oil over medium heat. Add the diced onions and sauté until they are soft and translucent.
- Add Garlic: Stir in the minced garlic and cook for another minute until fragrant.
- Combine Spices: Add turmeric, ground cinnamon, cumin, and black pepper. Mix well to release the flavors.
- Mix in Lentils and Broth: Add lentils and vegetable broth to the pot. Bring to a boil, then reduce to a simmer.
- Add Walnuts and Pomegranate: After about 20 minutes, stir in ground walnuts, tomato paste, and pomegranate juice. Cook until lentils are tender, about 10 more minutes.
- Final Touches: Sweeten with maple syrup and adjust seasoning to taste.
- Serve: Garnish with toasted walnuts and enjoy your comforting stew!
Cooking Tips
When making our Persian Vegan Lentil Fesenjān, here are some helpful tips.
Cooking Lentils:
Always rinse lentils before cooking. This helps remove any dust or debris. We recommend using green lentils as they hold their shape well.
Protein and Fiber:
Lentils are packed with protein and fiber. This dish is a nutritious choice for everyone, especially those looking for plant-based meals.
Cooking Time:
Simmer the stew for at least 30-40 minutes. This will help the flavors blend beautifully.
Serving Suggestions:
Serve the stew over tahdig for a crunchy texture. A side of roasted eggplant adds a delicious touch.
Garnishing:
Top each bowl with fresh pomegranate seeds. They add a burst of flavor and color. We also love to sprinkle parsley or coriander leaves for extra freshness.
Dietary Needs:
This recipe is completely gluten-free, making it suitable for many diets. Remember to check that all ingredients meet your dietary needs.
Using these tips will help us create a lovely meal full of flavor and texture.
Ingredients Needed for the Persian Vegan Lentil Fesenjān Recipe
Fesenjan
walnuts
pomegranate molasses (or pomegranate juice)
water
yellow onion
sea salt and black pepper
vegetable broth
uncooked brown or green lentils
maple syrup
ground turmeric
ground cinnamon
For Topping/Serving
uncooked jasmine rice
pomegranate arils
fresh chopped parsley
Instructions For Preparing the Persian Vegan Lentil Fesenjān Recipe
Toasting Walnuts & Preparing Pomegranate Molasses
Preheat the oven to 350°F (176°C). Spread walnuts on a baking sheet and toast for 10 minutes, ensuring they don’t burn. Set aside to cool. If making pomegranate molasses, heat 1 cup (240 ml) pomegranate juice in a small saucepan over medium heat. Simmer for about 30 minutes, stirring occasionally, until reduced to 1/4 cup (60 ml). Lower the heat if bubbling too vigorously. Once thickened and darkened, remove from heat and set aside.
Cooking the Base
Once the walnuts have cooled slightly, pulse them in a food processor or high-speed blender until finely ground. Set aside. In an extra-large skillet or pot over medium heat, add water (or oil) and onions. Season with a pinch of salt and pepper, stirring occasionally. Cook for 4-5 minutes until soft and translucent. Pour in vegetable broth, starting with the lesser amount, and bring to a simmer. Stir in lentils and cook uncovered for about 20 minutes, stirring occasionally, until just tender. Add more broth as needed to keep the lentils submerged.
Finishing the Dish
Once the lentils are tender, stir in the walnut meal, pomegranate molasses (starting with the lesser amount), maple syrup, and spices. Bring to a simmer, then reduce heat to low and cook for 10 minutes until thickened and fragrant, stirring occasionally. Adjust seasoning as needed, adding more maple syrup or molasses for sweetness, salt for balance, turmeric for depth, or cinnamon for warmth. If the mixture becomes too thick, add more vegetable broth. Enjoy your Pomegranate Walnut Stew.
Serving & Storage
Serve over cooked rice and garnish with pomegranate arils and fresh chopped parsley, or enjoy as a hearty stew. Leftovers can be stored in the refrigerator for 3-4 days or frozen for up to a month. Reheat on the stovetop, adding vegetable broth as needed to rehydrate.
FAQs For the Persian Vegan Lentil Fesenjān Recipe
Question: What is the Persian Vegan Lentil Fesenjān Recipe?
A: The Persian Vegan Lentil Fesenjān recipe is a plant-based twist on the classic Persian dish Fesenjān, made with lentils instead of meat, combined with a rich and tangy walnut and pomegranate sauce.
Question: How do I make the Persian Vegan Lentil Fesenjān Recipe gluten-free?
A: The Persian Vegan Lentil Fesenjān recipe is naturally gluten-free, but to ensure complete gluten-free compliance, use certified gluten-free pomegranate molasses and check all ingredient labels.
Question: What can I serve with the Persian Vegan Lentil Fesenjān Recipe?
A: The Persian Vegan Lentil Fesenjān recipe pairs well with saffron rice, brown rice, or quinoa, and can be garnished with pomegranate seeds and fresh herbs for added flavor.
Question: Can I prepare the Persian Vegan Lentil Fesenjān Recipe ahead of time?
A: Yes, the Persian Vegan Lentil Fesenjān recipe can be made in advance and stored in the refrigerator for up to 3 days, allowing the flavors to deepen over time.
Question: What are the key ingredients in the Persian Vegan Lentil Fesenjān Recipe?
A: The Persian Vegan Lentil Fesenjān recipe includes lentils, walnuts, pomegranate molasses, onions, and warming spices like cinnamon and turmeric, creating a flavorful and hearty dish.
Persian Vegan Lentil Fesenjān Recipe
Ingredients
Fesenjan
- 1 cup walnuts raw
- 2-4 Tbsp pomegranate molasses or pomegranate juice
- 1/4 cup water or sub 1/2 the amount in olive or avocado oil
- 1 onion large yellow finely chopped
- 1/4 tsp sea salt plus more to taste
- 1/4 tsp black pepper plus more to taste
- 2 ½ cups vegetable broth or store-bought
- 1 cup green lentils rinsed uncooked brown or
- 1-2 Tbsp maple syrup or sub coconut sugar // plus more to taste
- 1/2 tsp turmeric ground plus more to taste
- 1/2 tsp cinnamon ground plus more to taste
For Topping/Serving
- 1 cup jasmine rice uncooked or sub cauliflower rice
- 1 cup pomegranate arils
- 1/2 cup parsley fresh chopped
Instructions
Toasting Walnuts & Preparing Pomegranate Molasses
- Preheat the oven to 350°F (176°C). Spread walnuts on a baking sheet and toast for 10 minutes, ensuring they don’t burn. Set aside to cool. If making pomegranate molasses, heat 1 cup (240 ml) pomegranate juice in a small saucepan over medium heat. Simmer for about 30 minutes, stirring occasionally, until reduced to 1/4 cup (60 ml). Lower the heat if bubbling too vigorously. Once thickened and darkened, remove from heat and set aside.
Cooking the Base
- Once the walnuts have cooled slightly, pulse them in a food processor or high-speed blender until finely ground. Set aside. In an extra-large skillet or pot over medium heat, add water (or oil) and onions. Season with a pinch of salt and pepper, stirring occasionally. Cook for 4-5 minutes until soft and translucent. Pour in vegetable broth, starting with the lesser amount, and bring to a simmer. Stir in lentils and cook uncovered for about 20 minutes, stirring occasionally, until just tender. Add more broth as needed to keep the lentils submerged.
Finishing the Dish
- Once the lentils are tender, stir in the walnut meal, pomegranate molasses (starting with the lesser amount), maple syrup, and spices. Bring to a simmer, then reduce heat to low and cook for 10 minutes until thickened and fragrant, stirring occasionally. Adjust seasoning as needed, adding more maple syrup or molasses for sweetness, salt for balance, turmeric for depth, or cinnamon for warmth. If the mixture becomes too thick, add more vegetable broth. Enjoy your Pomegranate Walnut Stew.
Serving & Storage
- Serve over cooked rice and garnish with pomegranate arils and fresh chopped parsley, or enjoy as a hearty stew. Leftovers can be stored in the refrigerator for 3-4 days or frozen for up to a month. Reheat on the stovetop, adding vegetable broth as needed to rehydrate.
1 comment
Cooking this dish was a delight! The lentils absorbed the deep flavors of the pomegranate molasses and walnuts, creating a rich, velvety texture. Served over saffron rice, it had the perfect balance of tangy and savory. My guests loved the complexity of flavors, and everyone went back for seconds!