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Delicious and Healthy: Iranian Fesenjan - A Classic Stew

Updated on May 5, 2013
One of many variations of this popular iranian food
One of many variations of this popular iranian food

If you can find a local Iranian restaurant, you should try the Fensenjan - a healthy chicken stew with walnuts, pomegranates, red beets and mint. The dish a favorite at Iranian weddings or most celebrations with its sweet and sour taste.

Fensenjan is an ancient dish, dating as far back as 515 BC in the Gilan province, which is along the Caspian Sea in north Iran. It is actually to make by searing your chicken or duck until browned on both sides. Then, saute the onions until brown, add walnuts and pomegranate molasses, found in Iranian specialty stores. Now dilute everything to cook.

Cook your meat until brown 6-7 minutes per side (chicken legs or breasts), then place aside on a plate. Using a skillet, saute your onions until brown, add the pomegranate molasses, walnuts coating the onions. Now, add the meat and simmer for 25 minutes. Add the beets and cook another 15-20 minutes until beets are tender and stew is thick. Pull out the meat and place on plates and then pour over with sauce. Garnish with nuts and pomegranate seeds and mint.


Suggested items:


  • 1 tablespoon Grapeseed oil
  • 2 lbs. Chicken or Duck, sliced
  • 2 teaspoons Salt
  • 2 Diced Yellow Onions
  • 1 cup grounded Walnuts
  • 1\2 cup Pomegranate sauce
  • 2 cups Vegetable stock
  • 1 cup Grated red beets
  • Pomegranate seeds, Mint leaves
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