Vegetarian Fesenjan

Ingredients

• 120 g (1 cup)toasted walnuts (toast raw walnuts in an oven at 180°C (350°F) for 10 minutes)
• 3 tbsppomegranate molasses, or more or less to taste
• 60 ml (¼ cup)olive oil
• 1 largeyellow onion, finely diced
• ¼ tspsalt
• ¼ tsppepper
• 600 ml (2½ cups)vegetable broth
• 190 g (1 cup)brown or green lentils, rinsed
• 1–2 tbspmaple syrup or coconut sugar
• ½ tspturmeric
• ½ tspcumin
• ½ tspground cinnamon
• As neededjasmine rice or rice of choice, for serving
• To tastepomegranate seeds, for topping
• To tasteparsley, for garnish

Instructions

1. 1

   Grind walnuts

   Once the toasted walnuts have cooled, pulse them in a food processor until they form a fine meal.

2. 2

   Cook onion

   Warm the olive oil in a large skillet over medium heat. When it is hot, add the diced onion, salt and pepper. Cook for 4–5 minutes, stirring occasionally, until the onion is soft and cooked through.

3. 3

   Simmer lentils

   Add the vegetable broth and bring it to a simmer, then stir in the lentils. Cook uncovered for 20 minutes, or until the lentils are just tender. Add more broth or water as needed to keep them submerged.

4. 4

   Add flavourings

   When the lentils are just cooked through, add the walnut meal, pomegranate molasses, maple syrup, turmeric, cumin and cinnamon. Stir, bring the mixture to a simmer, then lower the heat and simmer for 10 minutes, until thickened and fragrant.

5. 5

   Adjust seasoning

   Taste and add more salt and pepper, spices or pomegranate molasses if needed. If the stew is too thick, loosen it with more vegetable broth or water.

6. 6

   Garnish and serve

   Top with pomegranate seeds and parsley, and serve over rice.

What is fesenjan?

Fesenjan, also known as fesenjoon, is an Iranian stew traditionally built around walnuts and pomegranate molasses. Its appeal comes from the contrast between the nuts’ deep richness and the fruit’s tart, fruity flavour.

This version uses lentils in place of meat, making them the hearty centre of the dish. Ground walnuts thicken the broth, while a little maple syrup or coconut sugar can soften the pomegranate’s tang.

Nutrition and macros by portion

The nutrition label shows one serving as written: 435 calories, 0g protein, 0g carbs, 0g fat.

The walnuts and olive oil supply much of the dish’s fat, while lentils and walnuts contribute protein; lentils, the sweetener and the rice provide carbohydrates. Pair a serving with rice and a green vegetable or salad for a more varied plate.

The walnut base

Toasted walnuts: let them cool before processing, then grind them to a fine meal. This helps them blend into the stew and contribute a thick, rounded texture.

Pomegranate molasses: its intensity varies, so the amount can be adjusted to taste at the end. Add a little at a time if you want to keep the stew’s sweetness and acidity in balance.

Cooking the lentils

Broth level: keep the lentils submerged as they cook, adding broth or water if the liquid drops too low. The recipe gives them 20 minutes, but the cue to follow is that they are just tender.

Lentil choice: brown or green lentils are both suitable here. Check them as they cook so they reach tenderness without losing their shape.

Building a thick stew

Add the walnuts and flavourings after the lentils have cooked through. The further 10-minute simmer gives the ground nuts time to thicken the liquid and lets the spices and pomegranate molasses come together.

Texture check: the stew should be thickened, but still spoonable. If it becomes too dense, stir in a little broth or water.

Balancing the flavour

Sweet and sour: maple syrup or coconut sugar can round out the pomegranate molasses, while cinnamon, cumin and turmeric give the stew its warm, spiced character. Taste after simmering before adding more.

Final seasoning: adjust salt, pepper, spices or molasses to suit the ingredients and your preference. The garnish of pomegranate seeds adds a fresh, tart contrast.

Serving ideas

Rice: serve the stew over jasmine rice or another rice of your choice, as directed. The rice makes a mild base for the rich walnut sauce.

Garnish: finish with pomegranate seeds and parsley just before serving. Their freshness and colour complement the stew’s dark, savoury base.

Recipe notes & tips

• Let the toasted walnuts cool before grinding them.
• Rinse the lentils before adding them to the skillet.
• Keep the lentils covered with liquid as they simmer.
• Start with the lower amount of maple syrup or coconut sugar, then taste before adding more.
• Loosen a thick stew with broth or water a little at a time.
• Prepare the rice while the stew simmers, if convenient.

Variations

• Choose your lentils: use brown or green lentils as listed, and check them for tenderness as they cook.
• Adjust the tang: add more or less pomegranate molasses to suit your taste.
• Change the sweetener: use maple syrup or coconut sugar.
• Pick your rice: serve with jasmine rice or another rice of your choice.
• Make it spicier: adjust the cumin, turmeric or cinnamon to taste.
• Finish with herbs: use parsley as listed, or leave it out if you prefer.

Common mistakes to avoid

• Grinding warm walnuts: they may not form the intended fine meal; let them cool first.
• Letting lentils sit above the liquid: add broth or water as needed to keep them submerged.
• Cooking by the clock alone: check that the lentils are just tender before moving on.
• Adding too much sweetener at once: begin with 1 tbsp and taste before adding more.
• Leaving the stew too thick: stir in more broth or water until it is spoonable.
• Over-seasoning early: taste after the final simmer, then adjust salt, pepper, spices or molasses.

How to store

Refrigerate leftover stew in a covered container and use within 3–4 days. Reheat gently in a saucepan, adding a splash of water or broth if it has thickened; store and reheat the rice separately where possible.

Frequently asked questions