I am a Persian-American and proud of it! I love sharing my roots with you and today, I’m sharing my favorite Persian recipe, Fesenjoon. I grew up with this dish. I have started making it for my family and they love it, too. It was also one of the dishes I meal prepped during my second pregnancy for my fourth trimester. It’s a staple in my home and maybe it will become your next new favorite dish! 

What is Persian Food?

Persian food emphasizes fresh ingredients and a balance of sweet, sour, savory, and spicy tastes. It uses a lot of fresh herbs and spices. Saffron and turmeric are the most common spices used in Persian recipes, and they are in our Fesenjoon recipe today!

Most Persian dishes do not require salt. Spices are a great natural salt, and they enhance the taste buds to different flavors without needing salt.

History of Fesenjoon

Fesenjoon has ancient Persian origins. It is believed to have originated in northern Iran; this region is rich in walnuts and pomegranates (two of the main ingredients in this Persian recipe.) In ancient Persian culture, pomegranates were associated with fertility, abundance, and eternal life. Walnuts were known for their versatility and nutritious value, so the combination of the two reflects the Persian emphasis on balance and harmony.  

Fesenjoon is a popular dish at Persian gatherings and holidays, especially Nowruz, the Persian New Year. It symbolizes prosperity and unity.

Today, Fesenjoon is a special dish in Iran. Other cultures have adapted the dish, but the roots remain in centuries-old Persian customs.

How to Customize my Fesenjoon Recipe

The pomegranate molasses adds tartness to the dish. Add more or less depending on your preference. To make it a little sweeter, you can add a few teaspoons of sugar.

Some people like to substitute duck for chicken. This adds a much richer taste. You can also use beef for more of a stew. To make this recipe vegan or vegetarian, substitute the chicken for eggplant, lentils, or jackfruit.

You can also use sunflower seeds or pumpkin seeds instead of walnuts. I like to do this sometimes to add variety to the dish, but walnuts are traditional and my favorite!

Health Benefits of Spices in Fesenjoon

Fesenjoon is a healthy recipe because it’s simple and uses a lot of spices. Different spices have different health benefits. These are some benefits of the spices we use in our Fesenjoon recipe:

• Cardamom oil: It alleviates indigestion, bloating, and gas. Cardamom oil is rich in antioxidants, so it can help reduce inflammation.
• Cumin: Cumin can improve digestion and relieve symptoms of IBS. It has a high concentration of iron and other minerals to help strengthen the immune system.
• Turmeric: Turmeric has been studied to reduce the risk of heart disease and inhibit the growth of cancer cells. It also may boost brain function.
• Saffron: Saffron has been found to have antidepressant effects, which improve mood and help manage depression and anxiety.
• Cinnamon: One of cinnamon’s most well-known benefits is its ability to lower blood sugar levels. It also has antimicrobial properties to help your body fight infections.

So this Persian recipe is simple, tastes amazing, and can have health benefits! 

Healthy Fesenjoon Recipe

Alright, let’s get to it! This is my simple, healthy recipe for Fesenjoon (pomegranate chicken).

Ingredients:

• ½ cup chopped walnuts
• 1 chopped onion
• 1 lb diced chicken
• ⅓ cup of pomegranate molasses/concentrate
• Juice from ½ of a lemon
• 2 tbsp of raw honey
• Spices:
  • 1 drop of cardamom oil (I recommend Young Living) or ½ tsp of cardamom seeds
  • 1/2 tsp of cumin
  • ½ tsp turmeric
  • 1/4 tsp saffron
  • ¼ tsp cinnamon

Instructions:

1. Heat a large skillet over medium.
2. Add walnuts to the pan. Stir for 3-5 minutes to toast.
3. Add chopped onion and stir until slightly softened. 
4. Add diced chicken.
5. Add spices and lemon juice.
6. Stir until the chicken is cooked through.
7. Add pomegranate molasses and honey, and stir.
8. Cook on low for 15-20 minutes.
9. Serve over rice or pair with salad.
10. Enjoy!

Let me know what you think! Tag me in your pictures on Instagram to show me how your Fesenjoon recipe turned out. Please tell me if you would like to see more healthy and simple Persian recipes! I love sharing my culture with you and helping you make healthy recipes at home.