Culture Tuesday: An Exploration of Nowruz Foods

Culture Tuesday is a column in which Best of Vegan Editor Samantha Onyemenam explores the cuisines of different cultures across the globe through a plant-based and vegan lens. This article is an Exploration of Persian New Year/Nowruz Foods.

Nowruz: Persian New Year

Nowruz, Persian New Year, is a celebration of renewal, rebirth, and the arrival of spring. Observed by millions across Iran, Central Asia, the Caucasus, and parts of the Middle East, this festival has deep-rooted traditions, with food playing a central role. Many dishes eaten during Nowruz carry symbolic meanings, representing prosperity, health, and the triumph of light over darkness.

The Haft-Seen Table: A Symbolic Feast

A key tradition of Nowruz is the Haft-Seen table, where seven foods or items beginning with the Persian letter “S” (س) are displayed. Each represents an aspect of life, such as health, wealth, or rebirth. Some of the key foods include:

• Sabzeh (Sprouted Wheat, Barley, or Lentils): Symbolising renewal and growth, the sprouted greens represent the cycle of life and nature’s rebirth in spring.
• Samanu (Wheat Pudding): A symbol of abundance and the rewards of patience and hard work 
• Senjed (Dried Oleaster Fruit//Persian Olives): Representing love and wisdom as this fruit is believed to strengthen the heart and soul.
• Seer (Garlic): A symbol of health, medicine, and protection against evil and illness.
• Seeb (Apple): Representing beauty.
• Serkeh (Vinegar): A symbol of patience and aging wisdom.
• Somāq (Sumac): Representing the colour of the sunrise and the victory of good over evil.

Traditional Nowruz Dishes and Their Meanings

Apart from the Haft-Seen, families prepare special dishes for the Nowruz feast, each with a story behind it.

The origins of Nowruz dishes are deeply intertwined with the history, geography, and cultural influences of the Persian Empire and its neighbouring regions. Many of these foods have ancient roots, dating back thousands of years to Zoroastrian traditions, agrarian customs, and symbolic rituals that celebrated the renewal of life and nature.

Sabzi Polo ba Mahi (Herbed Rice with Fish)

One of the most traditional Nowruz dishes, Sabzi Polo ba Mahi, is a fragrant rice dish mixed with herbs such as parsley, dill, chives, and coriander, served with fish.

The tradition of eating fish and herbed rice during Nowruz likely originates from ancient Persian beliefs tied to water and fertility. Water, particularly rivers and seas, is considered sacred in Zoroastrianism, and fish symbolised life and sustenance. Green herbs represented the rebirth of nature. The pairing of these two elements in a dish is a reflection of ancient Persian reverence for the natural world and the changing of seasons.

The dish itself likely evolved from early Persian rice dishes, which gained prominence during the Sassanian Empire (224–651 CE). Rice cultivation flourished in Persia around this time, influenced by trade along the Silk Road.

In more recent times, we can find various versions of Sabzi Polo ba Mahi which have been veganised often containing tofu or jackfruit marinated and seasoned with seaweed in place of fish. These recipes by Mānā, @TheIranianVegan, feature a fragrant and beautiful Sabzi Polo topped with a lavash tahdig and a deliciously seasoned jackfruit Mahi as well as a tofu Mahi recipe.

Nowruz Foods/Persian Newyear Recipes

Kookoo Sabzi (Herb Frittata)

Another green dish symbolising rebirth is Kookoo Sabzi, a frittata packed with fresh herbs like parsley, coriander, and dill, sometimes enriched with walnuts and barberries. This dish is believed to have originated as a simple way to use abundant spring herbs, a staple of Persian cuisine for millennia. Its round shape represents the cycle of life, the abundance of greens signifies health and new beginnings, and the use of eggs may relate to the tradition of decorating eggs during Nowruz, which symbolises fertility and new beginnings.

In this recipe, Mānā shows how to make a vegan Kookoo Sabzi. In place of the egg, she used a combination of soaked milled flaxseeds (linseeds), chickpea flour, and grated potato to bind the ingredient in the Kookoo Sabzi together and create a mouth feel similar to that of the more traditional egg-made Kookoo Sabzi.

Reshteh (Noodles)

A lesser-known but significant Nowruz dish, Reshteh Polo, combines rice with toasted noodles. The long strands of noodles symbolise destiny, and eating them is believed to bring luck in untangling life’s paths and achieving success. 

Noodles have a long history in Persian cuisine, with early records showing their presence during the Sassanian era. The concept of mixing rice with noodles reflects a fusion of Persian and Central Asian culinary traditions, likely influenced by trade with China along the Silk Road. The symbolism of noodles as a representation of destiny and life’s path is an ancient belief found in various cultures, including Persian and Chinese traditions.

A more popular symbolic Nowruz reshteh dish is Āsh Reshteh, a thick and hearty soup made with beans, lentils, herbs, and noodles. The intertwined noodles represent the twists and turns of life, while the rich broth signifies abundance and nourishment. This dish is often served before Nowruz to bring good fortune for the coming year.

Āsh Reshteh is believed to have originated from the ancient Persian practice of making hearty soups (Āsh) to mark significant life events, including Nowruz. The dish’s origins trace back to Iran’s agrarian roots, where people relied on legumes, herbs, and grains for sustenance.

The addition of noodles likely became popular during the Mongol era (13th century), when Persian cuisine absorbed more elements from Central Asian cooking. Over time, the soup became associated with Nowruz, symbolising abundance and the hope for a smooth journey through the year ahead.

In this recipe, Mercedeh, @saffron_and_herbs, shows how to make a delicious and hearty bowl of Āsh Reshteh. She specifies that in place on kashk (which is a dairy byproduct) to keep this dish vegan, you can substitute the kashk with lemon juice, lime juice, or a combination of dairy-free yoghurt and fresh citrus.

Ash Reshteh (Persian Noodle Soup with Herbs & Beans)

Mokhalafat (Sides)

Your Nowruz table can also be filled with appetisers and sides to complement the main meals. These could include dishes such as Sangesari bread with Kashk Bademjan or Mast-o Musir, Torshi and Salad Shirazi.

Sangesari bread, La Min Laou (or La Be La in Farsi), is a yeasted flatbread filled with a mixture of onions, walnuts, and spices. Sangesari bread can be served with a spread or dips such as Kashk Bademjan, a creamy seasoned aubergine (eggplant) dip, or Mast-o Musir, a creamy shallot dip.

In these recipes, Elham and Zoe, @plant_basedpersian, show how to make vegan-friendly sangesari bread, Kashk Bademjan and Mast-o Musir. In place of dairy products (such as Kashk), they use a seasoned yoghurt mixture.

Persian Sangesari Bread Recipe

Vegan Kashk Bademjan (Persian Eggplant Dip)

Torshi refers to a variety of pickled vegetables and fruits that are an essential part of Persian cuisine. The word ‘torshi’ comes from ‘torsh,’ meaning “sour” in Farsi, reflecting the dish’s tangy and acidic flavours. Torshi is commonly served as a side dish alongside meals, adding a burst of acidity that balances the richness of Persian stews, kebabs, and rice dishes.

Torshi is made by pickling various vegetables and herbs in a vinegar-based brine, often with salt, spices, and sometimes garlic or chili for extra flavour. The fermentation process can take anywhere from a few weeks to several months, developing complex flavours over time. It is common for families to make Torshi in the autumn to eat in the spring.

Here is a simple, yet flavoursome Torshi recipe by Elham and Zoe featuring aubergines, cauliflower, carrots, celery, coriander, chillies, and garlic picked in an apple cider vinegar, turmeric and salt mixture.

Salad Shirazi is a classic Persian salad originating from the city of Shiraz, in southern Iran. It is a simple yet refreshing dish made with finely diced cucumbers, tomatoes, and onions, dressed with lemon juice or vinegar and flavoured with dried mint. This salad is a staple in Persian cuisine, often served as a side dish to accompany rice dishes, kebabs, and stews.

In this recipe, Mercedeh details how to make the perfect Salad Shirazi giving information on not just the combinations and quantities of ingredients, but also how to prep the ingredients for the salad.

Salad Shirazi (Cucumber, Tomato & Onion Salad)

A Feast of Renewal and Joy

Nowruz is more than just a New Year celebration—it’s a time to reconnect with family, reflect on life’s cycles, and welcome new opportunities. The foods eaten during Nowruz carry deep meanings, blending ancient traditions with delicious flavours. Each dish tells a story of renewal, hope, and prosperity, making Nowruz a festival rich in history, culture, and taste.

Article by Samantha Onyemenam, Featured image by © Mānā, @TheIranianVegan.