Modern Persian Food

In Episode #14, co-hosts Bita and Beata share insights on how adding fresh ingredients and nutritious Persian dishes is a welcome addition to the New Year, especially in a time of feeling like many things have been taken away from us (i.e. the current global pandemic we are in). Cheers to a better, brighter, healthier future ahead!

Fresh, whole ingredients in Persian food

• Fruit, vegetables, and herbs
• Lean meats
• Beans/legumes
• Ancient grains
• Nuts
• Yogurts and cheeses

Similarities between Iranian cuisine and the Mediterranean 'diet'

• Heart-healthy fats - i.e. olive oil, lower fat feta cheese (vs fatty cheeses), lean meats, fish and poultry
• Beans and legumes - good dietary fiber, vitamins, and nutrients
• Nuts such as walnuts, almonds, and pistachios

Using techniques to lighten up dishes and meals

• Baking vs frying (for example with eggplant and when making koo sabzi)
• Being mindful of portions on calorically dense foods high in fat and/or sugar

In summary, Persian cuisine uses simple and fresh ingredients that are nutritious by nature. Adding more fresh, whole foods and learning to prepare them is a great way to forge into times ahead.

Ask the Beats!

Lauren of the Bay Area asks, "What is the most common spice used in Persian food?"

Bita: saffron - saffron spray in modern cooking form

Beata: turmeric, specifically added while frying onions at the start of many recipes

Both saffron and turmeric add flavor and color to Persian dishes. Saffron adds a reddish/orange tint and turmeric adds a yellow color.

Recipe links from this episode:

• Eggplant dishes:
• • Beata's recipe for Persian Vegetarian Eggplant Stew – Khoreshteh Bademjan
  • Bita's recipe for Kashk Bademjan | Persian Eggplant Dip
  • Bita's video for Roasting Whole Eggplant
• Koo Koo Sabzi:
• • Bita's recipe for Baked Koo Koo Sabzi
  • Beata's recipe for Koo Koo Sabzi
• Fessenjoon:
• • Beata's recipe for Walnut and Pomegranate Stew – Khoreshteh Fessenjoon
• Persian Salads:
• • Beata's recipes for Persian Salads: Maast-o-Khiar with Shallot and Salad Shirazi

Podcast production by Alvarez Audio

In Episode #14, co-hosts Bita and Beata share insights on how adding fresh ingredients and nutritious Persian dishes is a welcome addition to the New Year, especially in a time of feeling like many things have been taken away from us (i.e. the current global pandemic we are in).  Cheers to a better, brighter, healthier future ahead!

Fresh, whole ingredients in Persian food

• Fruit, vegetables, and herbs
• Lean meats
• Beans/legumes
• Ancient grains
• Nuts
• Yogurts and cheeses

Similarities between Iranian cuisine and the Mediterranean ‘diet’

• Heart-healthy fats - i.e. olive oil, lower fat feta cheese (vs fatty cheeses), lean meats, fish and poultry
• Beans and legumes - good dietary fiber, vitamins, and nutrients
• Nuts such as walnuts, almonds, and pistachios

Using techniques to lighten up dishes and meals 

• Baking vs frying (for example with eggplant and when making koo sabzi)
• Being mindful of portions on calorically dense foods high in fat and/or sugar

In summary, Persian cuisine uses simple and fresh ingredients that are nutritious by nature.  Adding more fresh, whole foods and learning to prepare them is a great way to forge into times ahead.

Ask the Beats!

Lauren of the Bay Area asks, “What is the most common spice used in Persian food?”

Bita:  saffron - saffron spray in modern cooking form

Beata:  turmeric, specifically added while frying onions at the start of many recipes

Both saffron and turmeric add flavor and color to Persian dishes.  Saffron adds a reddish/orange tint and turmeric adds a yellow color.

Recipe links from this episode:

• Eggplant dishes:
• • Beata’s recipe for Persian Vegetarian Eggplant Stew – Khoreshteh Bademjan
  • Bita’s recipe for Kashk Bademjan | Persian Eggplant Dip
  • Bita’s video for Roasting Whole Eggplant
• Koo Koo Sabzi:
• • Bita’s recipe for Baked Koo Koo Sabzi
  • Beata’s recipe for Koo Koo Sabzi
• Fessenjoon:
• • Beata’s recipe for Walnut and Pomegranate Stew – Khoreshteh Fessenjoon
• Persian Salads:
• • Beata’s recipes for Persian Salads: Maast-o-Khiar with Shallot and Salad Shirazi

Podcast production by Alvarez Audio

In Episode #13, co-hosts Bita and Beata have a coffee date chat reflecting on the calendar year in review and touch on what to expect from the podcast looking into the future.

How and when Bita and Beata met

• Instagram initial connect, then phone and email correspondence, and finally an in-person meet up in the Golden Gate Park in SF all at the start of the pandemic
• First connections made May 2020

The duo has many things in common

• Both raised in Persian families in America, both content creators with a passion for modern Persian food, cooking and eating
• Like-minded
• Equally driven hard-working

Differences

• Bita has older kids and Beata's children are younger
• Bita's background and training is in teaching, art, and nutrition
• Beata's background and work experience is in business and marketing

Both Bita and Beata love influencing others to try new things including their modern takes on traditional recipes

Whys?

To make Persian food accessible to everybody, to take cooking risks, to leave our children (and beyond) access to our heritage and our mother's and grandmother's recipes. To have Persian food one day become a part of the regular rotation of an average American's weekly menu plan.

Recording logistics

Beata and Bita record separately out of their home studios. Beata is in San Francisco while Bita is in the SF Bay area.

Milestones

The duo is proud to have met many first-year milestones including a launch, release of first 10 episodes, and positive response from listeners.

Format of the podcast

Podcast episodes are becoming shorter and more digestible. We will be taking deep dives into more of our favorite dishes including classics and modern versions with short cuts, tips and tricks to make lavish Persian meals in under an hour.

We hope to start bringing in some special guest speakers from the Persian food blogging community, cookbook authors, and Persian culinary community leaders.

We are always open to your feedback, suggestions, and communications through our dedicated email, [email protected]

Another way we welcome your participation in our podcast is by submitting a Persian food-related question. We will add your question to the cue and feature it on a future episode in our segment we call: Ask the Beats!

Podcast production by Alvarez Audio

In Episode #13, co-hosts Bita and Beata have a coffee date chat reflecting on the calendar year in review and touch on what to expect from the podcast looking into the future.

How and when Bita and Beata met

• Instagram initial connect, then phone and email correspondence, and finally an in-person meet up in the Golden Gate Park in SF all at the start of the pandemic
• First connections made May 2020

The duo has many things in common

• Both raised in Persian families in America, both content creators with a passion for modern Persian food, cooking and eating
• Like-minded
• Equally driven hard-working

Differences

• Bita has older kids and Beata’s children are younger
• Bita’s background and training is in teaching, art, and nutrition
• Beata’s background and work experience is in business and marketing

Both Bita and Beata love influencing others to try new things including their modern takes on traditional recipes

Whys?

To make Persian food accessible to everybody, to take cooking risks, to leave our children (and beyond) access to our heritage and our mother’s and grandmother’s recipes.  To have Persian food one day become a part of the regular rotation of an average American’s weekly menu plan.

Recording logistics

Beata and Bita record separately out of their home studios.  Beata is in San Francisco while Bita is in the SF Bay area.  

Milestones

The duo is proud to have met many first-year milestones including a launch, release of first 10 episodes, and positive response from listeners.

Format of the podcast

Podcast episodes are becoming shorter and more digestible.  We will be taking deep dives into more of our favorite dishes including classics and modern versions with short cuts, tips and tricks to make lavish Persian meals in under an hour.

We hope to start bringing in some special guest speakers from the Persian food blogging community, cookbook authors, and Persian culinary community leaders.

We are always open to your feedback, suggestions, and communications through our dedicated email, [email protected]

Another way we welcome your participation in our podcast is by submitting a Persian food-related question.  We will add your question to the cue and feature it on a future episode in our segment we call: Ask the Beats!  

Podcast production by Alvarez Audio

In Episode #12, co-hosts Bita and Beata explore 3 iconic Persian soups - Ash Reshteh | Persian Noodle and Bean Soup, Ab Ghosht | Persian Meat Stew, and Soup eh Jo | Creamy Persian Barley Soup

Ash Reshteh | Persian Noodle and Bean Soup

• What is it? Translation: ash means soup in Farsi; reshteh means noodles in Farsi

- a nutritious, filling, vegetarian, cleansing soup

• Main ingredients: beans, herbs, and flat noodles

Break down of Main ingredients

• Beans - a combination of any of the following: garbanzo beans/chickpeas, lentils, kidney beans, white beans, black-eyed peas - cook from dry form or use canned, rinsed beans

• Noodles - a flat noodle (reshteh, Persian noodles can be found in middle eastern/Persian markets or ordered online); linguine noodles or fettuccine noodles are comparable
• Herbs - fresh is best however dried is an option - a combination of any of the following: cilantro/coriander, parsley, dill
• Spinach - fresh is best, however frozen is a good substitute
• Spices - spices vary region to region and family to family. Traditionally made with essences of onion, garlic, turmeric, and salt. Beata adds a little cinnamon to her ash

Preparation steps

• Fry onions and garlic with spices
• Add herbs for a quick wilt
• Add broth or water and cooked beans
• Add noodles and spinach last

Recipe variations - adding beets and/or leeks

Toppings and Mix-ins

• Kashk - a thick, strained yogurt that tastes salty and sour
• Plain yogurt
• Modern variations - adding ranch dressing; adding balsamic vinegar

• Special topping - fried, sliced onions sauteed with garlic, turmeric, and dried mint - modern twist, use freeze-dried, packed fried onions

Ask the Beats! Today's question is from Instagram, "Little Persian Learning"

"Is it traditional that the meat is well-done in Persian food?"

Yes - traditionally the meat in Persian stews is simmered for hours stove-top and often in a pressure cooker. The result is tender, well-done meat. Kabab meat is also typically well done, charbroiled while keeping juiciness - fattier meats are used or fats/oils are added as marinades to retain tenderness.

Note: poultry cook times should be adjusted (less time for fish and chicken substitutes in recipes).

Recipe links from this episode:

• Ash Reshteh:
• • Bita's Ash Reshteh: Aash Reshteh | Persian Noodle Soup
  • Beata's recipe: Asheh Reshteh – Persian Noodle Soup
• Ab goosht variation:
• • Bita's Vegan Instant Pot Moroccan Stew recipe
• Soup eh Joe:
• • Bita's recipe: Instant Pot Persian Cream of Barley Soup | Soup eh Joe

Podcast production by Alvarez Audio

In Episode #12, co-hosts Bita and Beata explore 3 iconic Persian soups - Ash Reshteh | Persian Noodle and Bean Soup, Ab Ghosht | Persian Meat Stew, and Soup eh Jo | Creamy Persian Barley Soup

Ash Reshteh | Persian Noodle and Bean Soup

• What is it? Translation: ash means soup in Farsi;  reshteh means noodles in Farsi

- a nutritious, filling, vegetarian, cleansing soup  

• Main ingredients:  beans, herbs, and flat noodles

Break down of Main ingredients

• Beans - a combination of any of the following:  garbanzo beans/chickpeas, lentils, kidney beans, white beans, black-eyed peas - cook from dry form or use canned, rinsed beans

• Noodles - a flat noodle (reshteh, Persian noodles can be found in middle eastern/Persian markets or ordered online);  linguine noodles or fettuccine noodles are comparable
• Herbs - fresh is best however dried is an option - a combination of any of the following:  cilantro/coriander, parsley, dill
• Spinach - fresh is best, however frozen is a good substitute
• Spices - spices vary region to region and family to family.  Traditionally made with essences of onion, garlic, turmeric, and salt.  Beata adds a little cinnamon to her ash

Preparation steps

• Fry onions and garlic with spices
• Add herbs for a quick wilt
• Add broth or water and cooked beans
• Add noodles and spinach last

Recipe variations - adding  beets and/or leeks

Toppings and Mix-ins

• Kashk - a thick, strained yogurt that tastes salty and sour
• Plain yogurt 
• Modern variations - adding ranch dressing;  adding balsamic vinegar

• Special topping - fried, sliced onions sauteed with garlic, turmeric, and dried mint - modern twist, use freeze-dried, packed fried onions

Ask the Beats!  Today’s question is from Instagram, “Little Persian Learning”

“Is it traditional that the meat is well-done in Persian food?”

Yes - traditionally the meat in Persian stews is simmered for hours stove-top and often in a pressure cooker.   The result is tender, well-done meat.  Kabab meat is also typically well done, charbroiled while keeping juiciness - fattier meats are used or fats/oils are added as marinades to retain tenderness.

Note:  poultry cook times should be adjusted (less time for fish and chicken substitutes in recipes).

Recipe links from this episode:

• Ash Reshteh:
• • Bita’s Ash Reshteh: Aash Reshteh | Persian Noodle Soup
  • Beata’s recipe: Asheh Reshteh – Persian Noodle Soup
• Ab goosht variation:
• • Bita’s Vegan Instant Pot Moroccan Stew recipe
• Soup eh Joe:
• • Bita’s recipe: Instant Pot Persian Cream of Barley Soup | Soup eh Joe

Podcast production by Alvarez Audio

In Episode #11, co-hosts Bita and Beata do a deep dive into the world of tahdig - the crispy, crunchy, golden toasted bottom of the rice pot. They talk about the ingredients used, ways of presenting and serving it, plus their personal favorite versions.

3 Main types of Tahdig

• Plain rice tahdig - made by essentially cooking initially at a higher heat, or by cooking the rice longer. Bita uses her rice cooker and simply cooks it longer. Beata cooks rice, removes it from the pot, adds oil and saffron, then returns rice to the pot, covers with a lid bonnet, and cooks to completion
• Bread tahdig (Bita's personal favorite) - can be made with lavash, pita bread, or tortilla
• Potato tahdig (Beata's favorite version) - potatoes sliced and layered at the bottom of the rice put with oil, parboil rice layered on top, lid covered with cloth bonnet, and rice cooked to completion

Tips for making tahdig

• Use a good non-stick pot and enough oil and/or butter at the bottom of the pot
• Beats Cheats: try parchment paper at the bottom of the pot to prevent sticking
• Try mixing about a cup of parboil rice with yogurt, saffron, and sometimes egg in a bowl, then layering the yogurt/rice mixture down over the sliced potatoes for a tahcheen type tahdig formation

Ask the Beats! Today's question is from Carey of Atlanta. Carey asks, "What is the difference between Persian kababs and American hamburgers?

B&B's answer: There are several differences. One is the shape. Persian burgers are oval-shaped, cooked on skewers, and have grated onion kneaded into the meat mixture sometimes also with spices such as turmeric or saffron. Kabab is served most commonly with rice but sometimes as a wrap rolled inside of lavash bread.

Recipe links from this episode:

• Bita's How to Prepare Persian Rice in a Rice Cooker
• Bita's How to Parboil Rice
• Bita's Persian Tahdig

Podcast production by Alvarez Audio

In Episode #11, co-hosts Bita and Beata do a deep dive into the world of tahdig - the crispy, crunchy, golden toasted bottom of the rice pot.  They talk about the ingredients used, ways of presenting and serving it, plus their personal favorite versions.

3 Main types of Tahdig

• Plain rice tahdig - made by essentially cooking initially at a higher heat, or by cooking the rice longer.  Bita uses her rice cooker and simply cooks it longer.  Beata cooks rice, removes it from the pot, adds oil and saffron, then returns rice to the pot, covers with a lid bonnet, and cooks to completion
• Bread tahdig (Bita’s personal favorite) - can be made with lavash, pita bread, or tortilla
• Potato tahdig (Beata’s favorite version) - potatoes sliced and layered at the bottom of the rice put with oil, parboil rice layered on top, lid covered with cloth bonnet, and rice cooked to completion

Tips for making tahdig

• Use a good non-stick pot and enough oil and/or butter at the bottom of the pot
• Beats Cheats:  try parchment paper at the bottom of the pot to prevent sticking
• Try mixing about a cup of parboil rice with yogurt, saffron, and sometimes egg in a bowl, then layering the yogurt/rice mixture down over the sliced potatoes for a tahcheen type tahdig formation

Ask the Beats!  Today’s question is from Carey of Atlanta.  Carey asks, “What is the difference between Persian kababs and American hamburgers?

B&B’s answer:  There are several differences.  One is the shape.  Persian burgers are oval-shaped, cooked on skewers, and have grated onion kneaded into the meat mixture sometimes also with spices such as turmeric or saffron.  Kabab is served most commonly with rice but sometimes as a wrap rolled inside of lavash bread.

Recipe links from this episode:

• Bita’s How to Prepare Persian Rice in a Rice Cooker
• Bita’s How to Parboil Rice
• Bita’s Persian Tahdig

Podcast production by Alvarez Audio

In Episode #10, co-hosts Bita and Beata explore the cozy winter flavors of Persian cuisine including those of a cultural holiday called Shabeh Yalda (winter solstice)

Shabeh Yalda - when it is and how it's traditionally celebrated in Persian families

• The evening of the turn of the seasons, the winter solstice - this year falling on Dec. 21st 2020
• Eat fruit and tea with elders on a special spread or setting
• Traditional seasonal fruit: pomegranate, persimmons, watermelon
• Ajeel, aka Persian trail mix: nuts and dried berries

Limoo Shirin

• A sweet lemon, similar to a Meyer lemon enjoyed plain and fresh in the winter season

Cinnamon, the spice

• Enjoyed in many Persian dishes, soups and stews in the winter and anytime

Lentils, beans and potatoes

• Wintery vegetables and legumes enjoyed in Persian rices, soups and stews
• Adas polo - Pesian layered lentil rice (Beata and Bita's methods for preparing it)
• Koo Sibzaminee | Persian Potato Pancakes
• Cotlet | Persian spiced fried meat patties

Other modern wintery foods enjoyed by B&B:

• Chili
• Meatloafs and roasts
• Roasted vegetable mix
• Sumac Roasted Vegetables

Beata's winter holiday Puff Pastry Dessert

• A jeweled roll made with puff pastry and ajeel (Persian trail mix), cinnamon and brown sugar. Roll it up and bake it in a muffin tin.

Ask the Beats! Today's question is from Megan of The Seasoned Cook, Oakland. Megan asks, "Is there a substitute for rose water?"

B&B's answer: There is no direct substitute for rose water. For desserts try vanilla extract almond extract, orange blossom water, or as an experiment, try ground culinary rose petals.

Recipe links from this episode:

• Bita's Persian Lentil and Date Layered Rice | Adas Polo
• Bita's Roasted Root Vegetables with Balsamic and Sumac
• Beata's Jeweled Cinnamon Rolls

Podcast Production by Alvarez Audio

In Episode #10, co-hosts Bita and Beata explore the cozy winter flavors of Persian cuisine including those of a cultural holiday called Shabeh Yalda (winter solstice)

Shabeh Yalda - when it is and how it’s traditionally celebrated in Persian families

• The evening of the turn of the seasons, the winter solstice - this year falling on Dec. 21st 2020
• Eat fruit and tea with elders on a special spread or setting
• Traditional seasonal fruit: pomegranate, persimmons, watermelon
• Ajeel, aka Persian trail mix: nuts and dried berries

Limoo Shirin

• A sweet lemon, similar to a Meyer lemon enjoyed plain and fresh in the winter season

Cinnamon, the spice

• Enjoyed in many Persian dishes, soups and stews in the winter and anytime

Lentils, beans and potatoes

• Wintery vegetables and legumes enjoyed in Persian rices, soups and stews
• Adas polo - Pesian layered lentil rice (Beata and Bita’s methods for preparing it)
• Koo Sibzaminee | Persian Potato Pancakes
• Cotlet | Persian spiced fried meat patties

Other modern wintery foods enjoyed by B&B:

• Chili
• Meatloafs and roasts
• Roasted vegetable mix
• Sumac Roasted Vegetables

Beata’s winter holiday Puff Pastry Dessert 

• A jeweled roll made with puff pastry and ajeel (Persian trail mix), cinnamon and brown sugar.  Roll it up and bake it in a muffin tin.

Ask the Beats!  Today’s question is from Megan of The Seasoned Cook, Oakland.  Megan asks, “Is there a substitute for rose water?”

B&B’s answer:  There is no direct substitute for rose water.  For desserts try vanilla extract almond extract, orange blossom water, or as an experiment, try ground culinary rose petals.

Recipe links from this episode:

• Bita’s Persian Lentil and Date Layered Rice | Adas Polo
• Bita’s Roasted Root Vegetables with Balsamic and Sumac
• Beata’s Jeweled Cinnamon Rolls

Podcast Production by Alvarez Audio