Eat Healthy and Cheap: Persian recipes Whole plant foods, no added oil, no added sugar, no refined flour, little added salt. Persian recipes only. 2026-07-18T00:00:00.000Z https://eathealthyandcheap.com/cuisine/persian/ Eat Healthy and Cheap Ab-Doogh-Khiar, Persian Cold Yogurt Soup https://eathealthyandcheap.com/recipes/ab-doogh-khiar/ 2026-07-18T00:00:00.000Z A Persian summer soup of yogurt thinned to a drink, ladled cold over cucumber, walnuts, raisins, and a fistful of herbs, served with ice and no salt. Adas Polo, Persian Lentil and Date Rice https://eathealthyandcheap.com/recipes/adas-polo-persian-lentil-date-rice/ 2026-07-18T00:00:00.000Z Brown basmati layered with lentils, dates, and raisins, scented with cinnamon and saffron, under a lid of slow-cooked onion. A festive Persian rice. Adasi https://eathealthyandcheap.com/recipes/adasi/ 2026-07-18T00:00:00.000Z Persian brown lentil breakfast stew, thick and warmly spiced with turmeric and cumin, finished with dry-toasted mint, walnuts, and fresh lime juice. Ajil, Persian Nut and Dried Fruit Mix https://eathealthyandcheap.com/recipes/ajil-persian-nut-and-fruit-mix/ 2026-07-18T00:00:00.000Z The Persian party mix set out for Yalda and Nowruz: almonds, walnuts, pumpkin seeds, and roasted chickpeas tossed with raisins and dried lime. Ash-e Anar, Persian Pomegranate Soup https://eathealthyandcheap.com/recipes/ash-e-anar/ 2026-07-18T00:00:00.000Z A tart Persian soup of yellow split peas, rice, and a mountain of herbs, soured with pomegranate molasses and finished with fresh pomegranate seeds. Ash-e Jo, Persian Barley and Herb Soup https://eathealthyandcheap.com/recipes/ash-e-jo/ 2026-07-18T00:00:00.000Z Hulled barley simmered with chickpeas and lentils under a mountain of parsley and dill, wilted with spinach and finished with lime and plant yogurt. Ash-e Reshteh, Persian Noodle Soup https://eathealthyandcheap.com/recipes/ash-e-reshteh/ 2026-07-18T00:00:00.000Z A thick Persian herb soup crowded with beans, lentils, and noodles, greened by parsley, cilantro, and spinach, and finished the traditional way with dried mint and a swirl of plant yogurt. Baghali Polo, Persian Dill and Fava Rice https://eathealthyandcheap.com/recipes/baghali-polo-dill-fava-rice/ 2026-07-18T00:00:00.000Z Persian dill and fava rice: brown basmati steamed with a whole bunch of dill and tender fava beans, tinted gold with saffron and warmed with a whisper of cinnamon. Beet and Walnut with Pomegranate https://eathealthyandcheap.com/recipes/beet-and-walnut-with-pomegranate/ 2026-07-18T00:00:00.000Z A Persian-inspired winter salad of oven-roasted beets, toasted walnuts, and pomegranate seeds, dressed warm with lemon and pomegranate molasses. Borani Esfenaj, Persian Spinach https://eathealthyandcheap.com/recipes/borani-esfenaj/ 2026-07-18T00:00:00.000Z Cooked spinach folded into thick plant yogurt with garlic, the Persian dish that sits between a dip and a salad. Onion browned in its own moisture gives it depth without any oil. Eshkeneh, Persian Onion Soup https://eathealthyandcheap.com/recipes/eshkeneh-persian-onion-soup/ 2026-07-18T00:00:00.000Z A frugal Persian onion soup gone golden with turmeric and dried fenugreek, thickened with potato and soured with lemon in place of the usual egg. Fereni, Persian Milk Pudding https://eathealthyandcheap.com/recipes/fereni-persian-milk-pudding/ 2026-07-18T00:00:00.000Z A soft, spoonable Persian milk pudding thickened with cornstarch, perfumed with cardamom and saffron, and sweetened only by dates blended into the milk. Gheime, Persian Split Pea Stew https://eathealthyandcheap.com/recipes/gheime-split-pea-stew/ 2026-07-18T00:00:00.000Z A Persian stew of yellow split peas and tomato soured with whole dried limes, traditionally crowned with fried potatoes. Here the potatoes roast dry, and the dried limes do the work of salt. Gormeh-Style Herb and Bean Stew https://eathealthyandcheap.com/recipes/gormeh-style-herb-and-bean-stew/ 2026-07-18T00:00:00.000Z A Persian-inspired stew of kidney beans braised in a long reduction of parsley, cilantro, and chives, soured with whole dried limes instead of salt. Halim, Persian Wheat and Cinnamon Breakfast https://eathealthyandcheap.com/recipes/halim-gandom/ 2026-07-18T00:00:00.000Z A creamy Persian breakfast of farro whipped smooth and warmed with cinnamon, sweetened only by a swirl of blended dates spooned over the top. Laboo, Persian Warm Street Beets https://eathealthyandcheap.com/recipes/laboo-persian-warm-beets/ 2026-07-18T00:00:00.000Z Persian winter street food: whole beets simmered slow with cinnamon until candy-sweet and tender, then served warm in their own ruby juices. Mast-o-Khiar, Persian Cucumber and Herb Yogurt https://eathealthyandcheap.com/recipes/mast-o-khiar/ 2026-07-18T00:00:00.000Z A cooling Persian yogurt loaded with cucumber, mint, and dill, studded with walnuts and raisins, and sharpened with dried mint in place of salt. Mast-o-Musir, Persian Shallot Yogurt https://eathealthyandcheap.com/recipes/mast-o-musir/ 2026-07-18T00:00:00.000Z The Persian meze of thick plant yogurt folded with finely diced shallot and dried mint, sharp and cooling, needing neither salt nor oil to carry it. Mirza Ghasemi, Persian Smoky Eggplant https://eathealthyandcheap.com/recipes/mirza-ghasemi-smoky-eggplant/ 2026-07-18T00:00:00.000Z Gilani smoky eggplant charred until soft, then melted into garlic, tomato, and turmeric. Cooked without oil or egg and scooped up warm. Naz Khatun, Persian Eggplant and Pomegranate Relish https://eathealthyandcheap.com/recipes/naz-khatun/ 2026-07-18T00:00:00.000Z A northern Iranian relish of charred eggplant folded with pomegranate molasses, mint, and garlic, soured instead of salted and served cool. Ranginak, Persian Date and Walnut Sweet https://eathealthyandcheap.com/recipes/ranginak/ 2026-07-18T00:00:00.000Z A Persian sweet of walnut-stuffed dates under a blanket of dry-toasted almond flour and cinnamon, with no butter and no sugar poured in anywhere. Shir Berenj, Persian Rice and Milk Breakfast https://eathealthyandcheap.com/recipes/shir-berenj-persian-rice-and-milk-breakfast/ 2026-07-18T00:00:00.000Z A gentle Persian breakfast of short-grain rice simmered soft in soy milk with cardamom, spooned over with date syrup and cinnamon rather than sugar. Shirazi Salad https://eathealthyandcheap.com/recipes/shirazi-salad/ 2026-07-18T00:00:00.000Z The Persian summer salad of cucumber, tomato, and onion cut into a fine dice and dressed with lime and mint. The small, even dice is the whole technique, and it needs no oil and no salt. Sholeh Zard, Persian Saffron Rice Pudding https://eathealthyandcheap.com/recipes/sholeh-zard-persian-saffron-rice-pudding/ 2026-07-18T00:00:00.000Z Rice simmered soft in water with saffron and dates until it turns gold and glossy, no milk at all, finished with cinnamon and slivered almonds. Tokhmeh, Persian Toasted Seeds with Dried Lime https://eathealthyandcheap.com/recipes/tokhmeh-persian-toasted-seeds/ 2026-07-18T00:00:00.000Z Pumpkin and sunflower seeds toasted dry until they pop, then dusted with ground dried lime and sumac so tartness, not salt, does the seasoning.