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Lighter Fesenjan (Vegan Persian Stew)

This lighter Fesenjan is my first dance with Persian cuisine! It’s surprisingly simple, yet so filling and jam-packed with sweet ‘n’ savory antioxidants. It also happens to be SOS (sugar, oil, salt) free. 

Check out my Instagram page for a drool-inducing video of this dish!

Basic components of Fesenjan: Pomegranate juice or molasses, sweet potatoes, onions, greens, walnuts, cinnamon, turmeric, and some sort of protein. Traditionally, this dish uses meat, but I don’t encourage that. Tempeh or chickpeas are the way to go! Most restaurants will serve this ethnic meal over a bowl of rice, or they will offer you pita bread on the side. I would recommend either of those additions to bump up the calories/carbs.

Lighter Fesenjan Recipe

Makes 2 servings, easily doubled! In fact, easiER doubled 😉

WHAT YOU’RE GONNA NEED:
  • 1/4 cup walnuts (30g)
  • 1/2 can chickpeas (125g drained)
  • 1/2 cup (4 oz or 120mL) pomegranate juice
  • 1 cup mixed veggies: carrots, celery, and sweet potato cubes
  • 1 cup kale leaves
  • 1 medium onion, diced (120g)
  • 1/2 tsp each: cinnamon and turmeric
  • Dash of cayenne pepper and garlic powder
  • Optional toppings for serving: 1/4 cup pomegranate arils and minced cilantro
WHAT YOU’RE GONNA DO:
  1. Toast the walnuts on a nonstick pan over medium heat.
  2. After 5 minutes, remove the walnuts and set them aside.
  3. Pour in pomegranate juice, add all the veggies EXCEPT KALE, and cover.
  4. While that’s cooking, finely chop the walnuts. Alternatively, blitz them in a spice/coffee grinder.
  5. Now, lift that lid and add the rest of the ingredients. Cook for ~7~ minutes.
  6. Add to two pasta plates or Pyrex leftover containers. Garnish with pomegranate pips and cilantro, and serve!

INFO DE NUTRITION per 1/2 of the recipe aka 1 full serving: 310 calories | 12g protein | 10g fiber | 7g fat

This is perfect for popping in the microwave at work, where the stunning smells will tantalize your office mates.

I must thank my sister for the vegan cookbook she gifted me for Christmas, as it included loose inspiration for this recipe. I switched up the veggies, lowered the amount of walnuts, and altered higher-calorie ingredients. Fesenjan has been on my plate list (aka food-related bucket list) for a while!

Best Dishes,

The Hippie Happy Foodist™

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The Hippie Happy Foodist