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Home » Recipes » Vegan Dinners

Fesenjan - Persian Walnut Stew (Fesenjoon)

Published: Feb 5, 2020 · Modified: Nov 2, 2020 by Kate Hackworthy · 7 Comments

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Fesenjan (Koresht Fesenjoon) is a delicious traditional Persian stew. Ground walnuts form the basis of the sauce, which is fragrant with cinnamon and pomegranate molasses. This easy vegan version is served with roasted cauliflower. Ready in just 25 minutes.

Overhead shot of a dish of Persian fesenjan - a pomegranate walnut stew recipe.

 

Commissioned by California Walnuts.

I’m working with  California Walnuts to help promote their “Power of 3” campaign, which aims to raise awareness of the heart health benefits of walnuts and their Omega-3 content (more on this below) – so it seemed only fitting to share 3 recipes with them.

I’ve included them in a Persian-inspired feast, showing how to eat California Walnuts at any meal. Scroll down for the recipes for Breakfast Parfaits with California Walnut Granola and Persian California Walnut Salad, as well as the Fesenjan recipe (recipe card below!)

Fesenjan

You will love this tasty Persian stew recipe, trust me! The rich sauce is made of ground California Walnuts, pomegranate molasses (a reduced pomegranate juice syrup) and fragrant cinnamon.

It's quick, easy and absolutely bursting with flavour. 

The fragrant dish is usually served with meat, but this one has roasted cauliflower instead, making it vegan and vegetarian.

Fesenjan is quick, easy and bursting with Persian flavours. It's a recipe that's firmly on my meal plan list and I hope it will be on yours too!

You only need a few ingredients for this pomegranate walnut stew, including pomegranate molasses (available in most supermarkets) and, of course, walnuts.

If you love this Persian stew, be sure to also check out my vegetable vegan stew. 

Close up of a serving dish of Koresh Fesenjoon - a Persian walnut stew.

What is fesenjan?

Khoresh-e Fesenjān , also known as fesenjan or fesenjoon, is a Persian stew (khoresh) that originated in the Gilan province of Iran.

It's made from ground walnuts and pomegranate molasses (syrup/concentrate).

Traditionally, koresh fesenjoon is made with chicken, but my version is vegan and vegetarian by substituting roasted cauliflower.

Ingredients

You only need a few simple ingredients to make Fesenjan. The only unusual ingredient is pomegranate molasses, but it's widely available in most larger supermarkets. You can also make your own by boiling pomegranate juice until it reduces and becomes the consistency of balsamic vinegar.

  • California Walnuts
  • Cauliflower
  • Oil
  • Onion
  • Vegetable stock
  • Pomegranate molasses (also called pomegranate concentrate)
  • Maple syrup
  • Ground cinnamon

Optional garnishes:
Pomegranate arils / seeds
Chopped parsley

A plate with rice and Persian fesenjan next to walnuts and pomegranates.

California Walnuts

Walnuts are a great food for heart health, as they're the only tree nut to contain a significant amount of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g. A handful a day (30g) can help maintain normal blood cholesterol levels and help reduce the risk of cardiovascular disease. - California Walnuts

Fesenjoon makes the most of heart-healthy California Walnuts, in a tasty and easy dinner recipe. We all know how great the flavour of these nuts is (it's a must in Carrot Cake!), but it's also great in many other dishes.

I've included them in a Persian-inspired feast, showing how to eat California Walnuts at any meal. Scroll down for the recipes for Breakfast Parfaits with California Walnut Granola, and Persian California Walnut Salad, as well as the Fesenjan recipe in the recipe card below!

Why add more California Walnuts to your diet?

    • As the only tree nut to contain a significant amount of the plant-based.
      omega-3 alpha-linolenic acid (ALA), 2.7g/ 30g, walnuts are a great food for
      heart health.
    • A handful a day (30g) can help maintain normal blood cholesterol levels.
    • They have the heart-healthy seal of approval from the heart health charity, HEART UK.
    • A handful a day (30g) can help reduce the risk of cardiovascular disease.
    • 30g has 1.4g of fibre and offers 4.4g of protein.

Persian parfait with yogurt, granola and pomegrantes

Enjoy them at breakfast

So we know that walnuts are good for us. But you don't need to just have them by the handful or for dinner in this koresh fesenjan recipe. 

Here's a super quick and easy way to enjoy them for breakfast - in a parfait!

Yogurt Parfait
Serves 2-4

Ingredients
50g chopped California walnuts
75g oats
2 tablespoon maple syrup
450g plain yogurt
2 tablespoon pomegranates
Sprigs of mint

Method

  • Heat a dry frying pan over a medium heat and add the walnuts and oats. Toast, stirring often until golden and fragrant, then stir in the maple syrup. Set aside to cool.
  • Divide the yogurt, oats and pomegranate seeds between 4 glasses in layers. Top with pomegranate seeds and mint.

A bowl of Persian salad with walnut pomegrante dressing.

Enjoy them for lunch

It's easy to get these heart-heathy nuts into your diet at lunchtime. You could try my California Walnut and Apple Salad or mop up soup with my Date and Walnut Bread.

You'll also love this easy Persian Rocca Salad. It's great for lunch or as a side dish to the vegetarian fesenjoon recipe.

Close up of a cast iron pan of fesenjan (aka fesenjoon) a Persian pomegranate and walnut stew recipe.

How to make Fesenjan - step by step

How to make vegetarian fesenjan with caulifllower. Step by step collage.

  1. Roast the cauliflower florets for 15 minutes or until they turn golden. 
  2. Meanwhile, toast the walnuts in a dry frying pan for a few minutes
  3. Whiz the walnuts in a food processor until crumbly.

How to make vegan fesenjoon - persian stew. Step by step.
4. Wipe out the frying pan, then add the oil and fry the onion until soft. 
5. Add the vegetable stock and bring to the boil, then reduce the heat.
6. Stir in the ground walnuts, cinnamon, maple syrup and pomegranate molasses. 

How to make Persian fesenjan (vegan recipe). Step by step photos.
7. Add the roasted cauliflower, cover and simmer for 7 minutes. 

Tips and Tricks

  • Walnuts, whether in-shell or ready-to-eat kernels, should be kept in a cool place, e.g. the fridge and not the cupboard.
  • For longer storage, place walnuts in the freezer for up to 12 months and simply thaw when needed.
  • California Walnuts are available from all major retailers. Simply look for ‘USA’ or ‘California’ on
    the label.
  • Don't over-whiz the walnuts or they'll turn to walnut butter. Keep an eye and stop when it forms a 'meal' consistency.
  • If you can't get pomegranate molasses, you can make your own by reducing pomegranate juice until thick like balsamic vinegar. 

Substitutions

I've used roasted cauliflower in this dish, but you could try these other options to keep this fesenjoon vegan:

  • Roasted eggplant (aubergine)
  • Crispy pan-fried tofu
  • Roasted squash or pumpkin

Serving Suggestions

You can enjoy fesenjan on its own as a stew, or serve it over rice.

For something extra-special try it with Iranian jewelled rice or turmeric rice. 

I love it with Persian salad (scroll up for the simple recipe).

Persian koresh fesenjoon (pomegranate walnut stew) next to a Persian salad.

Disclosure: This recipe was commissioned by California Walnuts. All opinions are my own. Thanks for supporting the brands that make it possible for me to mess up my kitchen and write Veggie Desserts. 

Recipe

Did you make this recipe? Please let me know how it turned out for you!
Leave a comment and star rating below and share a picture with the hashtag #veggiedesserts. I love seeing your recreations of my vegetarian and vegan recipes.

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📖 Recipe

Overhead shot of a dish of Persian fesenjan - a pomegranate walnut stew recipe.

Fesenjan

Kate Hackworthy | Veggie Desserts
Fesenjan (Koresht Fesenjoon) is a delicious traditional Persian stew. Ground California Walnuts form the basis of the sauce, which is fragrant with cinnamon and pomegranate molasses. This easy vegan version is served with roasted cauliflower. Ready in just 25 minutes.
5 from 9 votes
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Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Dinner
Cuisine Iranian, Middle Eastern, Persian
Servings 4
Calories 446 kcal

Equipment

  • Baking sheet
  • Saute pan or large frying pan
  • food processor

Ingredients
 

  • 1 head of cauliflower
  • 1 tablespoon oil
  • 200 g 2 cups California walnuts
  • 1 onion chopped
  • 2 cupa 400ml vegetable broth/stock
  • 2 tablespoon pomegranate molasses pomegranate concentrate
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cinnamon

To garnish

  • Chopped parsley
  • Pomegranate arils
  • Rice to serve (optional)

Instructions
 

  • Heat the oven to 400F / 200C.
  • Cut the cauliflower into florets, then spread onto a baking sheet and drizzle with the oil. Bake for 15 minutes or until soft and the edges are beginning to turn golden.
  • Meanwhile, heat a dry large skillet and add the walnuts. Toast them, stirring often, for a few minutes until fragrant and the edges begin to darken. Transfer the walnuts to a food processor and allow to cool, then whiz until they form a fine crumbly meal. Don’t overblend them or they’ll turn to walnut butter!
  • Heat a teaspoon of oil in the skillet you toasted the walnuts in (no need to clean it, just wipe out any burnt walnut bits) over a medium/low heat, then add the onions and cook for 5 minutes until they begin to brown. Add the vegetable stock and allow to bubble. Stir in the walnut meal, pomegranate molasses, maple syrup and cinnamon, then add the roasted cauliflower. Cover and cook for 7 minutes, stirring occasionally.
  • Serve over rice, garnished with chopped parsley and pomegrante arils.

Nutrition

Calories: 446kcalCarbohydrates: 27gProtein: 11gFat: 37gSaturated Fat: 3gSodium: 50mgPotassium: 702mgFiber: 7gSugar: 13gVitamin C: 72mgCalcium: 97mgIron: 2mg

The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.

Tried this recipe?Mention @kateveggiedesserts or tag #veggiedesserts! I love seeing your recreations.

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Comments

    5 from 9 votes (1 rating without comment)

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    Recipe Rating




  1. Pea

    June 17, 2023 at 12:26 pm

    I’ve been following a plant based diet for a month now, to good effect and I think I can adapt your recipe okay.
    I’m thinking about adding eggplant to the mix - I think this would work.
    What do you reckon?

    Reply
  2. Alisa Infanti

    March 15, 2020 at 3:16 pm

    5 stars
    What an interesting and delicious dish. I loved the flavor with the pomagranate molasses. We had it with some rice and baba ghanous.

    Reply
  3. Emily

    February 05, 2020 at 3:59 pm

    5 stars
    Oh wow, this stew sounds incredible, I've never heard of it before but can't wait to try it. Love that it's all veggie too!

    Reply
  4. Karman

    February 05, 2020 at 3:43 pm

    5 stars
    WOW! So many beautiful and delicious ways to use California Walnuts! Your photos are gorgeous too 🙂

    Reply
  5. Erika

    February 05, 2020 at 3:07 pm

    5 stars
    This is a beautiful dish and a great way to use walnuts.

    Reply
    • Joan

      May 08, 2021 at 12:01 pm

      5 stars
      Zero need to add cauliflower (or squash/tofu/eggplant/parsley) to this meal. It tastes divine and heavenly with just walnuts and pomegranate. Highly recommend!!

      Reply
  6. Amanda Wren-Grimwood

    February 05, 2020 at 3:00 pm

    5 stars
    I've never combined walnuts with cauliflour but this recipe looks delicious!

    Reply

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Hi, I'm Kate, a journalist, author and multi-award-winning food blogger. Here you'll find vegetarian recipes and vegan recipes celebrating vegetables, from dinner to dessert! If you love vegetables, you've come to the right place. About Me

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