Iran Food Guide
Content Information
Recently updated🔥Current Food Trends 2025
What's happening in Iran's culinary scene right now
Iran's Persian cuisine in 2025 celebrates ancient culinary heritage while embracing modern presentation. UNESCO recognizes Rasht (Gilan Province capital) as 'Creative City of Gastronomy' for rich gastronomy. Tehran restaurant scene thrives with traditional chelow kebab houses and modern Persian restaurants. International Ghormeh Sabzi Day (late November, post-Thanksgiving) promotes Persian cuisine globally. Tahdig (crispy rice bottom) skill remains chef measurement. Saffron-infused dishes showcase Iran's saffron production (world's largest). Regional cuisines distinct: Gilan's herb-heavy northern dishes, Isfahan's Biryani (ground lamb on bread), Shiraz's Kalam Polo. Slow Food movement preserves traditional recipes, local ingredients. Artisan pomegranate molasses, barberries (zereshk), dried limes (limoo omani) define flavors. Culinary festivals celebrate local production. Traditional copper cookware remains preferred. Home cooking strong - multigenerational recipe transmission. Persian hospitality centers on elaborate meals, tea service. Modern interpretations respect tradition while innovating presentation. Food deeply intertwined with poetry, culture, identity.
Food Safety Tips
Essential food safety information to help you enjoy Iran's cuisine safely and confidently.
Drink bottled water in most areas
In major cities like Tehran, Isfahan, and Shiraz, tap water is generally treated but bottled water recommended for travelers to avoid stomach issues. In rural areas, always drink bottled water. Avoid ice in drinks unless confirmed from purified water.
Choose busy vendors with high turnover
Persian street food can be safe and delicious when you choose popular stalls where food is prepared fresh. Look for busy kebab stands, fresh bread bakeries (noon), and juice vendors with visible fruit preparation. Avoid pre-cut fruits sitting out.
Be cautious with foods left at room temperature
In warm climates, avoid dairy-based dishes and rice dishes that have been sitting out for extended periods. Fresh-cooked kebabs, stews (khoresht), and rice prepared to order are safest options.
Dietary Options
vegetarian
MEDIUM AVAILABILITYVegetarian options available in Persian cuisine include herb-based dishes, vegetable stews (khoresh bademjan with eggplant), rice dishes, fresh herbs (sabzi), salads (Shirazi salad), and various mezze. Traditional restaurants serve vegetarian khoreshts. Communicate clearly as meat stock may be used.
vegan
LOW AVAILABILITYVegan options limited but possible. Rice dishes without butter, vegetable khoreshts, fresh herbs, flatbreads (some contain dairy - ask), fresh fruits, nuts. Many desserts contain dairy. Tehran has growing vegan awareness. Communicate dietary needs clearly - specify no dairy, eggs, or honey.
gluten-free
MEDIUM AVAILABILITYNaturally gluten-free Persian dishes: rice-based meals (chelow, polow), kebabs (confirm no bread fillers), vegetable/herb stews, salads, fresh fruits. Avoid flatbreads (sangak, lavash, barbari), kashk (fermented whey may contain gluten traces). Persian cuisine rice-centric helps gluten-free dining. Communicate needs clearly.
halal
HIGH AVAILABILITYIran is Islamic Republic - virtually all food halal. All meat slaughtered according to Islamic law. No pork products. Alcohol prohibited. Restaurants, street food, home cooking all halal-compliant. One of easiest countries for halal dietary observance. Vegetarian options also abundant for variety.
kosher
VERY LOW AVAILABILITYKosher food nearly unavailable in Iran with very small Jewish community (~8,500 Jews, mostly Tehran). Jewish community maintains some kosher facilities but not accessible to tourists. No kosher restaurants or certified products widely available. Best strategy: vegetarian/pescatarian options or self-catering. Fish requires scales (sturgeon caviar not kosher). Dairy-meat separation difficult. Pre-trip preparation essential.
Common Allergens
Nuts
HIGH PREVALENCEWalnuts, almonds, pistachios common in Persian cuisine - used in stews (Fesenjan with ground walnuts), desserts (baklava, gaz), and garnishes
COMMONLY FOUND IN:
Dairy
MEDIUM PREVALENCEYogurt (mast), kashk (fermented whey), butter, cheese used in various dishes and as accompaniments
COMMONLY FOUND IN:
Gluten
HIGH PREVALENCEWheat-based flatbreads (sangak, lavash, barbari, taftoon) staples in Persian cuisine
COMMONLY FOUND IN:
Essential Food Experiences
These iconic dishes represent the must-have culinary experiences that define Iran's food culture for travelers.
Chelow Kabab
Iran's national dish - grilled meat kebabs served with saffron-infused basmati rice (chelow). Varieties include Kabab Koobideh (minced lamb/beef), Kabab Barg (lamb fillet), Joojeh Kabab (chicken), Kabab Chenjeh (lamb chunks). Served with grilled tomatoes, fresh herbs, butter on rice, sumac sprinkle. Rice preparation crucial - proper tahdig (crispy bottom) shows skill. Found at traditional kebab houses (chelow kebabi) throughout Iran. Simple yet sophisticated - quality ingredients essential. Eaten with lavash bread, fresh herbs (basil, mint, tarragon), raw onions, yogurt (mast). Cultural cornerstone - family gatherings, celebrations. Tehran's Nayeb, Shamshiri famous.
Ghormeh Sabzi
Considered Iran's unofficial national stew - herb-based khoresh with kidney beans, dried limes, lamb/beef. Main herbs: parsley, cilantro, fenugreek leaves (shanbalileh), leeks/green onions. Sautéed herbs cooked with meat, kidney beans, dried black limes (limoo omani - tangy, citrus flavor), turmeric. Served over rice. Complex, layered flavors - tangy, herby, savory. Cooking takes hours - herbs must be properly sautéed. Every family has recipe variation. International Ghormeh Sabzi Day (late November) celebrates globally. Found in homes, traditional restaurants. Reflects Persian herb-forward cooking. UNESCO intangible heritage candidate.
Tahdig
Crispy, golden rice crust from bottom of pot - coveted part of Persian rice. 'Tah' (bottom) 'dig' (pot). Achieved by proper rice cooking technique - oil/butter at bottom, low heat, steam cooking. Variations: plain rice, potato slices, bread (lavash/taftoon), yogurt-saffron mixture. Skill marker for Persian cooks - perfect tahdig golden, crispy, not burned. Served prominently - sign of hospitality. Fight-over food at family meals. Found in homes, quality restaurants. Represents Persian rice mastery. Can be made with various rice dishes (chelow, polow). Cultural symbol - pride, tradition, skill.
Fesenjan (Khoresht-e Fesenjan)
Iconic Persian stew - ground walnuts with pomegranate molasses, chicken/duck. Rich, complex flavor - sweet, sour, nutty. Walnuts ground into paste, cooked slowly with pomegranate molasses (rob-e anar), onions, chicken/duck, sometimes eggplant. Consistency thick, creamy, color deep brown. Served over rice. Wedding menu essential - celebration dish. Northern Iran (Gilan) traditionally uses duck, fish variations exist. Requires slow cooking for flavor development. Balance of sweet-sour crucial - adjusted with sugar or pomegranate molasses. Found in traditional restaurants, special occasions. Sophisticated, complex - showcases Persian flavor profiles.
Zereshk Polo ba Morgh
Festive rice dish - saffron rice with barberries (zereshk), served with chicken. Barberries (small, tart red berries) sautéed with sugar, butter, sometimes slivered pistachios or almonds, layered with saffron-infused basmati rice. Chicken braised separately with onions, tomato paste, turmeric, saffron. Rice steamed to fluffy perfection with tahdig. Visually stunning - golden rice with red berries. Wedding, celebration staple. Iran's barberry production (Khorasan region) world-leading. Sweet-tart barberries contrast savory chicken. Served with yogurt, Shirazi salad. Easy preparation for large groups - celebration favorite.
Khoresh Bademjan
Eggplant stew - fried eggplant with tomato-based stew, lamb/beef, dried limes. Eggplants fried until golden, combined with sautéed meat, tomatoes, onions, turmeric, dried limes (limoo omani). Sometimes includes split peas (yellow). Cooked until eggplant tender, flavors melded. Served over rice. Comfort food - home cooking favorite. Variations throughout Iran - some sweeter (more tomato), some more tart (more lime). Vegetarian versions possible (omit meat). Found in homes, traditional restaurants. Showcases Persian eggplant cooking mastery.
Ash-e Reshteh
Thick Persian noodle soup - herbs, legumes, reshteh noodles, kashk (fermented whey). Contains chickpeas, lentils, kidney beans, fresh herbs (parsley, cilantro, spinach, dill), fried onions, garlic, turmeric. Topped with kashk drizzle, fried mint, caramelized onions. Hearty, nutritious, flavorful. Served on special occasions, winter comfort food. Symbolizes good fortune - noodles represent life paths. Found in homes, traditional restaurants. Northern Iran (Gilan) specialty but nationwide popular. Vegetarian-friendly. Reflects Persian soup mastery (ash varieties numerous).
Kabab Koobideh
Ground meat kebab - minced lamb/beef mixed with grated onions, spices, grilled on flat skewers. Mixture must be smooth, well-mixed - skill required to keep meat on skewer during grilling. Seasoned with salt, pepper, sometimes turmeric, sumac. Grilled over charcoal - smoky flavor essential. Served with rice (chelow), grilled tomatoes, fresh herbs, lavash bread. Most popular kebab variety - found everywhere. Tehran's kebab houses specialize. Eaten in lavash wraps or over rice. Simple ingredients - quality meat crucial. Proper texture balance: not too fine, not too coarse.
Shirazi Salad
Fresh Persian salad - diced cucumbers, tomatoes, onions, lemon juice, dried mint. Simple, refreshing accompaniment to rich kebabs, rice dishes. Vegetables diced small, uniform. Dressed with fresh lemon juice, olive oil, salt, dried mint (sometimes fresh herbs). Variations include pomegranate molasses. Shiraz origin - southern Iran. Served with nearly every meal - cleanses palate. Vegan, healthy, quick preparation. Found everywhere - homes, restaurants, street food. Represents Persian fresh herb/vegetable culture. Essential mezze component.
Saffron Ice Cream (Bastani Sonnati)
Traditional Persian ice cream - saffron, rose water, pistachios, frozen cream chunks. Unique texture - chewy frozen cream pieces (salep - orchid root), creamy saffron ice cream base, crushed pistachios. Served between thin wafers or in bowl. Bright yellow from saffron, fragrant rose water aroma. Street vendors, ice cream shops (bastani). Popular year-round - especially summer. Served with cherry syrup (sharbat albaloo) sometimes. Reflects Persian flavor preferences - floral, saffron, nutty. Found in traditional ice cream shops throughout Iran.
Lavash Bread
Thin Persian flatbread - soft, pliable, essential to every meal. Baked in tandoor ovens (tanoor), comes out in large, thin sheets. Used to wrap kebabs, scoop stews, eaten with cheese and herbs for breakfast. Fresh from bakery (noon sangak shops) sold throughout day. Slightly chewy texture, subtle flavor. Found at every meal - accompaniment to dishes. Wraps food, replaces utensils. Various types: sangak (whole wheat, pebble-baked), lavash (thin), barbari (thick), taftoon (soft). Bread fundamental to Persian dining culture.
Regional Specialties & Local Favorites
Discover the authentic regional dishes and local favorites that showcase Iran's diverse culinary traditions.
Noon-o-Panir-o-Sabzi (Bread, Cheese, Herbs)
Traditional Persian breakfast - fresh flatbread with feta cheese, fresh herbs (basil, mint, tarragon, radishes), walnuts. Simple, healthy, refreshing way to start the day.
Allergens:
Abgoosht (Dizi)
Traditional Persian stew - lamb, chickpeas, white beans, potatoes, tomatoes, dried limes slow-cooked in stone pot. Broth separated and eaten with bread, solids mashed together (goosht koobideh). Comfort food favorite.
Kuku Sabzi
Herb frittata - eggs with fresh herbs (parsley, cilantro, dill, fenugreek), walnuts, barberries. Served as appetizer or main with bread and yogurt. Nowruz (Persian New Year) traditional dish.
Allergens:
Kashk-e Bademjan
Eggplant dip - fried eggplant mashed with kashk (fermented whey), garlic, caramelized onions, dried mint. Served as appetizer with bread. Rich, savory, tangy flavor.
Allergens:
Mast-o-Khiar (Yogurt Cucumber)
Refreshing yogurt side dish - thick yogurt with diced cucumbers, dried mint, sometimes raisins and walnuts. Served cold alongside kebabs and rice. Cooling accompaniment to rich dishes.
Allergens:
Dolmeh (Stuffed Vegetables)
Grape leaves, vegetables (peppers, eggplant, tomatoes) stuffed with rice, split peas, herbs, sometimes meat. Cooked in tomato broth or lemon juice. Popular home cooking.
Tahchin
Baked saffron rice cake - crispy rice crust filled with yogurt-marinated chicken, barberries, saffron. Inverted to serve - golden crust on top. Celebration dish.
Allergens:
Khoresht-e Gheymeh
Yellow split pea stew with lamb, dried limes, fried potatoes, tomato. Topped with crispy fried potato sticks. Comfort food served over rice.
Regional Cuisine Highlights
Explore the diverse culinary landscapes across different regions of Iran.
Gilan (Northern Iran)
Gilan Province - Caspian Sea coast - UNESCO Creative City of Gastronomy (Rasht). Most renowned Iranian cuisine region. Herb-heavy cooking - fresh herbs abundant in humid climate. Rice-based dishes unique to region. Seafood from Caspian (sturgeon, whitefish). Distinct flavors from rest of Iran - more sour, herb-forward, less spice. Olive cultivation, citrus fruits. Traditional clay pot cooking.
Cultural Significance:
Gilan cuisine represents Iran's most distinct regional food culture. UNESCO recognition acknowledges culinary heritage preservation. Vegetables, herbs, fish (rather than meat-heavy) differentiate from central/southern Iran. Historical Silk Road influence visible. Food tourism destination for Iranians. Traditional cooking methods preserved. Seasonal cooking important - spring herbs, fall rice harvest.
Signature Dishes:
Key Ingredients:
Isfahan (Central Iran)
Isfahan - historic cultural center - unique culinary traditions. Famous for Isfahani Biryani (different from Indian biryani) - ground lamb/beef with cinnamon, spices, served over flatbread instead of rice. Served with broth bowl. Sweet shops renowned - Gaz (nougat) originated here. Intricate rice dishes, traditional sweets. Reflects city's artistic heritage - food presentation important.
Cultural Significance:
Isfahan's food reflects city's historical importance as Safavid capital. Elaborate rice dishes mirror intricate architecture. Gaz production centuries-old tradition - popular souvenir. Biryani technique unique - not found elsewhere in Iran. Food deeply tied to city identity. Sweet-making particularly advanced - influence from royal court patronage. Food presentation artistic - reflects Isfahan's aesthetic traditions.
Signature Dishes:
Key Ingredients:
Shiraz (Southern Iran)
Shiraz - Fars Province - known for specific local dishes and ingredients. Kalam Polo (cabbage rice with meatballs) originated here. Shirazi Salad named for city. Wine production historical (pre-Islamic) - Shiraz grape variety named for city. Citrus production - sour oranges used in cooking. Fresh herb culture strong.
Cultural Significance:
Shiraz's culinary traditions reflect southern Iran's climate, agriculture. Kalam Polo reflects vegetable-forward cooking. City's poetic, cultural heritage (Hafez, Saadi) connects to food culture - hospitality, beauty, refinement. Faloodeh (frozen dessert) particularly associated with Shiraz. Food simpler than northern Gilan but flavorful. Fresh ingredients emphasis.
Signature Dishes:
Key Ingredients:
Sweet Delights & Desserts
Indulge in Iran's traditional sweet treats and desserts.
Faloodeh
Region: Shiraz origin, nationwide
Ancient Persian frozen dessert - thin rice noodles in rose water syrup, served with fresh lime juice. Originated in Shiraz. Noodles frozen into icy, refreshing treat. Bright, floral flavor from rose water, tart lime juice. Popular summer dessert but enjoyed year-round. Served in ice cream shops, street vendors. Sometimes paired with saffron ice cream (bastani). Unique texture - thin frozen noodles. Reflects Persian love of rose water flavors. Found throughout Iran, Shiraz specialty.
Baklava
Layered phyllo pastry with chopped nuts (pistachios, walnuts, almonds), sweetened with rose water syrup or honey. Crispy, flaky layers, rich nut filling, sweet syrup. Persian version uses rose water, saffron in syrup - distinct from Turkish/Arab versions. Cut into diamond shapes. Served with tea. Special occasions, celebrations, Nowruz (Persian New Year). Found in pastry shops (ghannad), bakeries. Labor-intensive preparation - thin phyllo layers require skill.
Gaz
Traditional Persian nougat from Isfahan - pistachio pieces, rose water, egg whites, sugar. Chewy, sweet, nutty. Made with sap of angebin plant (gives unique flavor). Wrapped in decorative paper. Isfahan specialty - popular souvenir. Variations include almond, walnut. Eaten with tea. Wedding favors, gifts. Found in sweet shops (ghannad). Reflects Isfahan's sweet-making heritage. Ancient recipe dating back centuries.
Sholeh Zard
Saffron rice pudding - rice cooked with sugar, saffron, rose water, butter. Bright yellow color from saffron, creamy texture, floral aroma. Garnished with cinnamon, slivered almonds or pistachios. Served chilled. Religious occasions, celebrations, Ramadan. Found in homes, traditional restaurants. Comforting, aromatic dessert. Simple ingredients create elegant result. Reflects Persian saffron use mastery.
Ranginak
Date dessert from southern Iran - pitted dates filled with walnuts, rolled in flour/butter mixture, sometimes coated in powdered sugar or coconut. Rich, sweet, nutty. Persian Gulf region specialty. Simple ingredients - dates, walnuts, flour, butter. Found in southern provinces (Bushehr, Khuzestan). Nowruz, celebrations. Traditional recipe passed down generations. Reflects southern Iran's date cultivation.
Traditional Beverages
Discover Iran's traditional drinks, from locally produced spirits to regional wines.
Sharbat (Traditional Syrups)
Traditional Persian non-alcoholic drinks made from fruit, flower, or herb syrups mixed with water. Varieties include rose water sharbat, sour cherry (albaloo), pomegranate, saffron, and vinegar-based sekanjabin (with mint). Served chilled, refreshing. Note: Alcohol prohibited in Iran.
Soft Beverages
Discover Iran's traditional non-alcoholic drinks, from local teas to refreshing juices.
Doogh
Savory yogurt drink with salt, dried mint, sometimes carbonated. Served cold with kebabs, rice dishes - refreshing contrast to rich flavors. Essential Persian meal accompaniment. Aids digestion. Found everywhere - restaurants, homes, bottled in stores. Variations include herbs, cucumber. Acquired taste for non-Persians but beloved locally. Perfect summer drink.
Chai (Persian Tea)
Black tea brewed strong, served in small glasses (estekan) without milk. Usually with sugar cubes held in teeth while sipping. Essential to Persian hospitality - offered to guests always. Brewed in samovar traditionally. Served throughout day - after meals, with sweets, during conversations. Tea houses (chai khane) social centers. Reflects Persian tea culture - imported via Silk Road, now integral to daily life.
Sharbat Albaloo (Sour Cherry Syrup)
Sweet-tart syrup made from sour cherries, mixed with cold water. Bright red color, refreshing flavor. Served with ice in summer. Sometimes poured over saffron ice cream (bastani). Found in juice shops, homes. Popular summer refreshment. Reflects Persian fruit syrup tradition (sharbat).