Are you a vegetarian thinking you'll be left stranded for food in Iran? Well think again - you just need to know what to look for.

While the highlights of Persian cuisine often includes meat ingredients, like beef and poultry, vegetarians in Iran need not fear Persian cooking. As a matter of fact, if you know where to look, you'll likely find vegetarian dishes in Iran can be just as plentiful and delicious as meat dishes. Hey, of course this isn't India, but if you do a little research, vegetarians won't be limited for food options in Iran.

However be sure to say “no meat ” (بدون مرغ یا گوشت bee gusht va morgh ), and “I am a vegetarian” (من گیاهخوار هستم, giah khaaram) before you order. This is just in case the cook doesn’t spoil your dish with a few bones, broth, or small pieces of meat: they often think they are looking after you with hidden meaty flavors.

To get you started, here are Sfiran‘s top Persian vegetarian dishes.

Vegetarian Dish #1 - Kashk and eggplant (کشک بادمجان kashk-e bademjan)

From: All over Iran

Ingredients: eggplant (aubergine), onion, garlic, walnut, kashk (type of whey)

Spice Level: 0

Vegetarian Dish #2 - Mirza Ghasemi ( میرزا قاسمی , mirza qasemi)

From: Gilan

Ingredients: eggplant, tomato, garlic, egg, peppers, garlic, salt

Spice Level: 1





Vegetarian Dish #3 - Falafel (فلافل , Falafel)

From: Southern parts of Iran

Ingredients: lots of various grains mostly chickpea, pepper, garlic, salt, sometimes egg and onion.

Spice Level: 0-3

Most fast foods shops across the country offer this dish.

Vegetarian Dish #4 - Cutlet ( کتلت kotlet)

From: All over Iran

Ingredients: potato, egg, onion, pepper, salt (sometime people add ground beef, so make sure that meat is not included in the recipe before ordering this dish)

Spice Level: 1

کوکو سبزی kuku sabzi) Vegetarian Dish #5 - Vegetable Kuku kuku sabzi)

From: All over Iran

Ingredients: Assorted herbs (basil, dill, chives), potato, green peppers, egg, onions, garlic, turmeric

Spice Level: 1

Vegetarian Dish #6 - Kaale Jush (کاله جوش kale Joosh)

From: Isfahan

Ingredients: kashk, onion, walnut, turmeric, salt, dried mint

Spice Level: 0

Vegetarian Dish #7 - Baghala Ghatogh (باقالی قاتق, baghali ghatogh)

From: Gilan

Ingredients: Baghala (rashti fava beans) , dill, eggs, garlic, salt, turmeric, pepper

Spice Level: 1

Vegetarian Dish #8 - Rice and Beans (Lubia Polow , لوبیا پلو)

From: All over Iran

Ingredients: rice, Bean or green bean, tomato, salt, pepper

Spice Level: 1

Tip: Some chefs add meat to this dish so be careful!

But if these still can't satisfy your taste buds, try Ash Reshte (آش رشته Ash-e reshte) or Haleem (Halim), the breakfast kind of porridge without meat. Here's a vegetarian recipe of delicious ash-e reshte from My Persian Kitchen.

What Iranian Restaurants Serve Vegetarian Dishes in Tehran & Elsewhere? Here are a few examples.

Ash Ti Restaurant (غذای خانگی آش تی)

Address: No. 20, 15th st., Atlasi St., Zafar, Tehran

Asle Javan Iranian Restaurant (رستوران ایرانی اصل جوان)

Address: Corner of 27th Street, Gisha, Tehran

Setareh Seraj Restaurant (رستوران ستاره سراج)

Address: No. 9, between Jooybar and Vali asr st.,W Zartosht St., Tehran

Gol (Flower) Traditional Restaurant (رستوران سنتی گل)

َAddress: No 57, Hashemi Fard alley, Amir karam intersection, Vali asr st., Tehran

Dizi Restaurant Mr (رستوران مستر دیزی)

Address: No 114, Baradaran Mozafar St., Dameshgh St., Vali Asr sq., Tehran

Ananda Restaurant:

Address: Tehran, District 3, South Ekhtiyariyeh, No. 18, Iran

Zamin Vegan & Vegetarian Restaurant

Address: Tehran, Pardisan, Iran

Iranian artist forum Coffeeshop and Vegetarian Restaurant

Address: Just a few minute walk from Taleghani metro station, near former U.S. Embassy.

Esfahan Arc Coffeeshop and Vegetarian Restaurant in

Address: In front of Vank Cathedral in Esfahan

Shiraz Bagh-e Raz restaurant in

Address: Shahed Blvd., Shiraz

Vegetarian Products Store: Isfahan, 0098 311 223 02 63 & Shiraz, 0098 711 227 36 67

Vegetarian Snakes: Isfahan 0098 913 325 71 94

Simorgh Restaurant: Isfahan, 0098 311 663 00 14 (Sea food and vegetarian)

Vegan Kitchen: Kerman, Abu Hamed Street and first Alasht Junction, Seyyedi Blvd, 0098 913 441 28 89

Hint: Some of the above mentioned restaurants offer both veggie and non-veggie dishes.

Was this Top Persian Vegetarian Food Survival Guide helpful? If you know of other special veggie restaurants, or more vegetarian dishes in Iran to add, leave your comments below.

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