Ghormeh Sabzi Calories and a Classic Persian Recipe

Ghormeh sabzi is a Persian herb-and-bean stew, usually made with beef or lamb, kidney beans, dried lime, and a generous mix of sautéed herbs. Its calories depend mostly on the meat, oil, and serving size; this version uses lean beef and measured oil for a hearty pot with a practical estimate per serving.

Ingredients

1 lb (450 g) boneless beef chuck, trimmed and cut into ¾-inch (2 cm) cubes
2 tablespoons (30 ml) neutral oil, divided
1 large yellow onion, about 1½ cups (225 g), finely diced
1 teaspoon (2 g) ground turmeric
1 teaspoon (6 g) fine salt, plus more to taste
½ teaspoon (1 g) ground black pepper
1½ cups (255 g) cooked kidney beans, drained and rinsed, or one 15-ounce (425 g) can
1 cup (240 ml) water, plus up to 1 cup (240 ml) more as needed
2 dried Persian limes (limoo amani), pierced several times with a skewer; use 2 tablespoons (30 ml) lime juice as a substitute, added near the end
1 cup (50 g) finely chopped parsley
1 cup (50 g) finely chopped cilantro
1 cup (40 g) finely chopped scallions, including green tops
½ cup (20 g) finely chopped fenugreek leaves, fresh or thawed frozen; or 1 tablespoon (2 g) dried fenugreek
2 cups (370 g) cooked basmati rice, per serving suggestion

Instructions

Pat the beef dry. Heat 1 tablespoon (15 ml) oil in a heavy pot or Dutch oven over medium-high heat. Brown the beef in batches, turning the pieces so they color on several sides, about 6–8 minutes total. Transfer it to a plate; avoid crowding the pot, which can make the meat steam rather than brown.
Reduce the heat to medium and add the remaining 1 tablespoon (15 ml) oil and the onion. Cook, stirring occasionally, until soft and lightly golden, 7–9 minutes. Stir in turmeric, salt, and pepper for 30 seconds.
Return the beef and any juices to the pot. Pour in 1 cup (240 ml) water and add the pierced dried limes. Bring to a gentle simmer, cover, and cook over low heat for 1 hour, stirring once or twice. Keep the stew at a quiet simmer rather than a hard boil.
While the beef simmers, heat a wide skillet over medium heat. Add the chopped parsley, cilantro, scallions, fenugreek, and 1 tablespoon water. Cook, stirring frequently, until the herbs are very dark green, fragrant, and most of their moisture has evaporated, about 12–15 minutes. If the pan is dry and herbs begin sticking, add a teaspoon of water; do not let them scorch.
Stir the cooked herbs and kidney beans into the beef. Add another ½–1 cup (120–240 ml) water if the stew looks dry; the finished ghormeh sabzi should be thick but spoonable. Cover and simmer gently for 60–70 minutes, stirring occasionally, until the beef is tender and the flavors have melded. Check that whole cuts of beef reach 145°F (63°C) with a food thermometer and rest for 3 minutes; this is the USDA FSIS safe minimum. For tenderness, the stew may cook beyond that temperature.
Taste the broth. The dried limes should contribute a tart, slightly bitter citrus flavor; remove them if the stew is becoming too sharp. If using lime juice instead, stir it in now, a little at a time. Adjust salt and pepper, then serve hot over rice.

Tips

Chop herbs finely and cook them patiently. This creates the stew’s characteristic dark, concentrated herb base. Burnt herbs taste bitter, so lower the heat if they stick or blacken.
Fenugreek matters. Fresh fenugreek can be difficult to find; dried fenugreek is a practical alternative, but it is more concentrated and has a stronger aroma. Use the smaller amount listed.
Adjust the sourness gradually. Dried Persian limes vary in intensity. Pierce them to let the flavor out, then taste before leaving them in for the full cooking time. Lime juice gives a brighter, less rounded tartness.
For the calorie estimate, measure the oil and choose trimmed beef. A rough estimate for one-sixth of this stew is about 390–450 calories before rice; the actual amount varies with the cut of beef, how much fat is trimmed, and how much oil remains in the pot. Rice adds roughly 200 calories per 1 cup (185 g) cooked, depending on preparation.

Serving Suggestions

Spoon the stew over steamed basmati rice, allowing some of its tart, savory broth to soak in. A small plate of fresh herbs, sliced radishes, raw onion, or pickled vegetables adds freshness and crunch. For a lighter plate, serve a smaller portion of rice alongside a simple cucumber-and-tomato salad; for a more substantial meal, offer extra rice and plain yogurt.

Variations

Family and regional versions vary in their herb ratios, bean choice, meat, and sourness, so there is no single fixed formula. Lamb shoulder can replace beef chuck in the same quantity; trim visible fat and cook until tender. For a vegetarian version, omit the meat, use vegetable broth in place of water, and add another 1½ cups (255 g) cooked kidney beans or chickpeas. It will be less rich but still herb-forward. You can also use dried red kidney beans that have been fully cooked separately; never add raw dried beans directly to the stew and assume they will cook through during the braise.

Storage and Reheating

Refrigerate the stew within 2 hours of cooking in a shallow, covered container. It keeps for 3–4 days in the refrigerator. The flavor often becomes more integrated by the next day. Freeze cooled portions in airtight freezer-safe containers for up to 3 months for best quality; thaw overnight in the refrigerator. Reheat on the stovetop over medium-low heat, stirring and adding a splash of water if needed, until the center reaches 165°F (74°C). You can also microwave a covered portion, stirring partway through and checking the temperature in several spots. Reheat only the portion you plan to eat.

Frequently Asked Questions

How many calories are in ghormeh sabzi?
For this recipe, a serving of stew without rice is roughly 390–450 calories. One cup of cooked basmati rice adds about 200 calories, so a plate with rice is approximately 590–650 calories. These are estimates, not laboratory values; meat leanness, oil, and serving size change the total.

Is ghormeh sabzi high in calories?
It is a filling stew, and its calorie content is influenced by the beef and cooking oil. Serving it with a measured portion of rice and using trimmed meat helps make portions easier to estimate without changing the dish’s basic character.

Can I make ghormeh sabzi without dried Persian limes?
Yes. Add lime juice at the end, starting with 1 tablespoon (15 ml) and increasing to taste. It provides acidity, but lacks the dried lime’s distinctive earthy, slightly bitter aroma.

Can I use canned kidney beans?
Yes. Drain and rinse them, then add them with the herbs during the final simmer. They are already cooked, so this timing warms them through while helping them keep their shape.

Why is my ghormeh sabzi bitter?
Overcooked or scorched herbs and dried limes left in too long can make the stew bitter. Cook herbs until deeply green without burning them, and remove the dried limes once the broth has enough sourness.

Can I make the stew ahead?
Yes. Cool and refrigerate it promptly, then reheat to 165°F (74°C) before serving. Keep rice separate when storing so it does not absorb too much broth; refrigerate rice within 2 hours as well.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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