Persian Vegan Recipe: Easy Khoresht-e Bademjan

Persian Vegan Recipe Khoresht-e Bademjan is a traditional Persian eggplant stew that’s naturally rich in flavor and can be made completely plant-based. With tender eggplants, tomatoes, and aromatic spices, this vegan version captures the essence of Persian cuisine without any animal products. It’s served over fragrant saffron rice, making it a hearty, comforting meal for any day of the week.

Why You’ll Love This Recipe:

This Persian Vegan Recipe is full of rich, vibrant flavors that will transport you to the heart of Persian cuisine. It’s made with tender, flavorful eggplants simmered in a fragrant tomato-based stew with spices like turmeric and cumin. Not only is it healthy, gluten-free, and plant-based, but it’s also incredibly satisfying. Perfect for weeknight dinners or special occasions, this dish is easy to prepare with simple ingredients and will quickly become a favorite in your meal rotation. You’ll love how versatile and comforting this recipe is!

The Rich History Behind Khoresht-e Bademjan: A Classic Persian Vegan Recipe

Khoresht-e Bademjan, the centerpiece of this Persian Vegan Recipe, has deep roots in Persian cuisine. Traditionally made with eggplant and meat, this dish has been enjoyed for centuries in Iran and neighboring regions. Eggplant, or “bademjan,” was introduced to Persia via ancient trade routes from India, and it quickly became a staple in many classic dishes. The stew was originally cooked over open fires in clay pots, with local spices like turmeric and saffron adding depth of flavor.

In modern times, the dish has evolved to suit various dietary preferences, including this vegan adaptation. By removing the meat and focusing on the robust flavors of eggplant, tomatoes, and spices, this vegan version maintains the authentic taste while offering a healthier, plant-based option. Whether you’re a fan of Persian food or exploring it for the first time, this vegan twist on a classic recipe reflects the rich history and culinary traditions of Iran.

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Persian Vegan Recipe: Khoresht-e Bademjan (Eggplant Stew)

Course: Main, DinnerCuisine: Persian, Middle EasternDifficulty: Medium

Servings

4

servings

Prep time

20

minutes

Cooking time

45

minutes

Calories

240

kcal

Ingredients

• 2 large eggplants, peeled and cut into ½-inch slices

• 1 large onion, diced

• 3 garlic cloves, minced

• 4 medium tomatoes, chopped (or 1 can diced tomatoes)

• 1 tablespoon tomato paste

• 1 cup vegetable broth (or water)

• 1 teaspoon turmeric

• ½ teaspoon ground cinnamon

• 1 teaspoon ground cumin

• Salt and pepper, to taste

• ¼ teaspoon saffron threads, soaked in 2 tablespoons heat water.

• 1 tablespoon fresh lemon juice

• Olive oil for frying and sautéing

• Fresh parsley, chopped (for garnish)

• Saffron rice, for serving

Directions

• Preparing the Eggplants:
  * Salt the eggplant slices and set them aside for 20 minutes to draw out moisture. Rinse them and pat dry.
  * Heat a generous amount of olive oil in a skillet over medium warmth. Fry the eggplant slices till golden brown on both aspects. Drain on a paper towel and set aside.
• Sautéing the Aromatics:
  * In a big pot, heat 2 tablespoons of olive oil over medium warmth. Add the diced onion and sauté till soft and translucent, approximately five-7 mins.
  * Stir in the minced garlic, turmeric, cumin, and cinnamon. Sauté for an additional minute until fragrant.
• Building the Stew:
  * Add the chopped tomatoes (or canned diced tomatoes) and tomato paste to the pot. Stir well to combine with the onions and spices. Let it cook down for 5 minutes, allowing the flavors to meld.
  * Pour in the vegetable broth, and stir in the saffron water. Bring the stew to a gentle simmer.
• Simmering the Eggplant:
  * Gently place the fried eggplant slices into the pot with the tomato mixture. Make sure the eggplant is fully immersed in the stew.
  * Cover the pot and let it simmer on low heat for 25-30 minutes, or until the eggplant is tender and the sauce has thickened.
• Finishing Touches:
  * Add the fresh lemon juice, and adjust the seasoning with salt and pepper to taste.
  * Garnish with fresh chopped parsley and serve the stew over saffron rice for a complete meal.

Notes

• Eggplant Preparation: Make sure to salt and drain the eggplants before cooking to remove excess bitterness and moisture. This also helps the eggplant absorb less oil when frying.
• Saffron Substitute: If you don’t have saffron on hand, a pinch of turmeric can mimic the color, though the flavor will be slightly different.
• Serving Suggestion: Pair this stew with traditional Persian rice, like tahdig, for an authentic experience, and garnish with sumac for an extra Persian flavor boost.

Servings:

4 servings (can be adjusted as needed)

Nutrition (Per Serving):

• Calories: 240
• Carbs: 28g
• Protein: 5g
• Fat: 13g
• Fiber: 9g
• Sodium: 300mg

Health Benefits of Persian Vegan Recipe: A Nutritious and Flavorful Choice:

This Persian Vegan Recipe offers numerous benefits: it’s packed with fiber-rich eggplants, antioxidants from tomatoes, and anti-inflammatory spices like turmeric and cumin. Being plant-based and gluten-free, it’s perfect for various diets. It’s a flavorful, nutritious, and heart-healthy option that’s both satisfying and easy to make.

Conclusion:

This Persian Vegan Recipe for Khoresht-e Bademjan is a wonderful plant-based alternative to the traditional Persian dish. The rich, spiced tomato sauce combined with tender eggplant creates a hearty and satisfying stew that’s perfect for any dinner table. Serve it with saffron rice, and you have a delicious and authentic Persian meal without any animal products. Whether you’re a seasoned Persian food lover or trying it for the first time, this vegan version will win you over with its depth of flavor and comforting appeal.

FAQs for This Persian Vegan Recipe:

1. Can I make this recipe ahead of time?
Yes, the flavors of this stew deepen over time, making it an excellent meal to prepare a day in advance. Store in an airtight container in the fridge for up to 3 days and reheat gently on the stovetop.

2. Is this recipe gluten-free?
Yes, this Persian Vegan Recipe is naturally gluten-free, as it doesn’t contain any wheat products. Just be sure to serve it with a gluten-free rice option if necessary.

3. What can I serve with this Khoresht-e Bademjan?
The best accompaniment for this dish is saffron rice, but it also pairs well with Persian bread or a simple green salad for a lighter meal.