Ghormeh sabzi

Dinner

Item Rating: 80/100

1 serving (250 grams) contains 300 calories, 20.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		283.9
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		567.8 mg	24%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	7.6 g	27%
	Sugars	4.7 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		94.6 mg	7%
Iron		3.8 mg	21%
Potassium		567.8 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 127 cal (45.8%)

Protein: 75 cal (27.1%)

Carbs: 75 cal (27.1%)

About Ghormeh sabzi

Ghormeh Sabzi is a traditional Persian stew originating from Iran, widely recognized as a cornerstone of Persian cuisine. It consists of a blend of fresh herbs (parsley, cilantro, fenugreek), kidney beans, dried limes, and slow-cooked lamb or beef, spiced to perfection. This dish is nutrient-rich, offering a balance of protein, fiber, vitamins, and minerals. The use of fresh herbs provides antioxidants, while kidney beans are an excellent source of plant-based protein and dietary fiber. The inclusion of dried limes not only lends a tangy flavor but also adds vitamin C and bioactive compounds.

Health Benefits

• Rich in dietary fiber from kidney beans, which supports digestive health and may aid in maintaining healthy cholesterol levels.
• Parsley and cilantro are high in vitamin K, essential for blood clotting and bone health.
• Contains iron and protein from lamb or beef, important for oxygen transportation in the blood and muscle repair.
• Fenugreek in the herb mix may help manage blood sugar levels due to its soluble fiber content.
• Dried limes provide vitamin C, which supports the immune system and skin health.

Dietary Considerations

Allergens: Contains legumes (kidney beans)

Suitable for: High-protein diets, gluten-free diets

Not suitable for: Vegan diets (if made with meat), bean-sensitive diets

Selection and Storage

Ghormeh Sabzi can be stored in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for longer storage, retaining its flavor when reheated.

Common Questions About Ghormeh sabzi Nutrition

Is Ghormeh Sabzi high in protein?

Ghormeh Sabzi contains moderate amounts of protein, primarily from the meat used (typically lamb or beef). A single serving, which includes 3 oz of meat, generally provides around 15–20 grams of protein. The exact protein content may vary depending on the type and amount of meat added.

Can I eat Ghormeh Sabzi on a keto diet?

Ghormeh Sabzi can be made keto-friendly if adjustments are made, such as minimizing or omitting red beans and using plenty of healthy fats like olive oil. A traditional recipe may not be suitable for strict keto because of the carbohydrate content from beans and possibly rice served alongside it.

What are the health benefits of Ghormeh Sabzi?

Ghormeh Sabzi is rich in iron, fiber, and vitamins thanks to its base of herbs like parsley, cilantro, and fenugreek. The use of dried limes enhances the dish with antioxidants and vitamin C, which support immune function. However, depending on preparation, it can be high in sodium and saturated fat if not modified.

What is the recommended serving size for Ghormeh Sabzi?

A standard serving size of Ghormeh Sabzi is around 1 cup (240-250 grams), which typically includes a portion of meat or beans, herbs, and broth. This portion contains about 250–400 calories depending on the ingredients and cooking method. Pairing it with a modest portion of rice or quinoa balances the meal.

How does Ghormeh Sabzi compare to other Persian stews?

Compared to other Persian stews like Fesenjan or Adas Polo, Ghormeh Sabzi is lower in sugar and higher in herbs, offering a more earthy, tangy flavor. While Fesenjan is richer due to its use of ground walnuts and pomegranate molasses, Ghormeh Sabzi delivers more fiber and antioxidants from its herb mix.

Data Sources & Scientific References