We’ve been big fans of Fesenjān for years now—ever since John’s aunt introduced us to it at a Persian restaurant in San Diego. Traditionally prepared for special occasions, Fesenjān is perfect for colder months. It’s hearty, comforting, savory-sweet, and so simple to make. Let us show you how!
Origin of Fesenjān
Fesenjān (also called fesenjoon) is an Iranian stew traditionally made with meat, pomegranate molasses or paste, and walnuts. It’s believed that during the Sassanian empire (224 -651 AD), it was served to celebrate the new year.
Our version is not traditional, but is our plant-based take made with similar ingredients and flavors, such as walnuts and pomegranate molasses. You can find a more traditional recipe from Rozina’s Persian Kitchen.
How to Make Vegan Fesenjān
This recipe is simple to make, requiring just 9 ingredients.
It starts with toasting walnuts and sautéing onions to create a rich and hearty base for the stew. The walnuts are blended into a fine meal and are almost undetectable in the final dish, but add a nuttiness that I just love.
The flavor comes from plenty of warming spices like cinnamon and turmeric as well as vegetable broth and a somewhat uncommon ingredient—pomegranate molasses.
You can find pomegranate molasses at most specialty stores, or—good news—you can make your own (which is what I do). Simply cook down pomegranate juice until thickened and reduced and you’ve got a great homemade substitute.
Though this dish is traditionally cooked with meat, I first began cooking it at home with chickpeas (a recipe you’ll find in our cookbook!). But I must say, lentils and Fesenjān belong together. They become tender in the broth and take on the flavors so incredibly well. I’m hooked!
We hope you LOVE this recipe! It’s:
Hearty
Savory-sweet
Comforting
Warming
Satisfying
Incredibly flavorful
Versatile
& So delicious
This would make the perfect meal for holidays, hosting, weeknight dinners, and beyond. We love preparing it in the winter months when pomegranates are abundant. Serve over rice and top with pomegranate arils and parsley for the ultimate festive dish.
More Hearty Stews
If you’re into hearty stews, also be sure to check out our 1-Pot Red Lentil Chili, Moroccan-Spiced Eggplant & Tomato Stew, Lentil Mushroom Stew Over Mashed Potatoes, and Easy Chana Masala. Mmm, comfort food.
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
Hearty Lentil Fesenjān (Pomegranate Walnut Stew)
Ingredients
FESENJAN
- 1 cup raw walnuts
- 2-4 Tbsp pomegranate molasses (or pomegranate juice // see instructions to make your own)
- 1/4 cup water (or sub 1/2 the amount in olive or avocado oil)
- 1 large yellow onion, finely chopped
- 1/4 tsp each sea salt and black pepper (plus more to taste)
- 2 ½ cups vegetable broth (or store-bought)
- 1 cup rinsed uncooked brown or green lentils*
- 1-2 Tbsp maple syrup (or sub coconut sugar // plus more to taste)
- 1/2 tsp ground turmeric (plus more to taste)
- 1/2 tsp ground cinnamon (plus more to taste)
FOR TOPPING/SERVING optional
- 1 cup uncooked jasmine rice* (or sub cauliflower rice*)
- 1 cup pomegranate arils
- 1/2 cup fresh chopped parsley
Instructions
- Preheat oven to 350 degrees F (176 C). Add walnuts to bare baking sheet. Bake for 10 minutes, being careful not to burn, just toast. Set aside.
- In the meantime, if making pomegranate molasses from pomegranate juice, add 1 cup (240 ml) pomegranate juice (adjust amount if adjusting serving size) to small saucepan and bring to a simmer over medium heat. Continue cooking for about 30 minutes, or until darkened in color and reduced to roughly 1/4 cup (60 ml // amount as original recipe is written // adjust if altering batch size). Reduce heat to medium-low if bubbling too vigorously. Once reduced, turn off heat and set aside.
- Once walnuts are done roasting, let cool slightly then add to food processor or high-speed blender and pulse into a fine meal (see photo). Set aside.
- Heat an extra-large rimmed skillet or pot over medium heat and add water (or oil) and onions. Season with a pinch each salt and pepper and stir. Cook for 4-5 minutes, or until soft and translucent.
- Add vegetable broth and bring to a simmer (starting with the lesser amount and adding more later as needed). Add lentils and stir.
- Cook uncovered for about 20 minutes, or until lentils are just tender, stirring occasionally. Add more vegetable broth as needed to keep the lentils submerged.
- Once the lentils are just tender, add walnut meal, pomegranate molasses (start with the lesser amount and work your way up – store-bought can be more intense in flavor), maple syrup, and spices (see photo). Stir to combine and bring to a simmer. Then reduce heat to low and continue simmering for 10 minutes, or until thickened and fragrant. Stir occasionally.
- Taste and adjust seasonings as needed, adding more maple syrup or pomegranate molasses for sweetness, salt for saltiness, turmeric for earthiness, or cinnamon for warmth. You can also add more vegetable broth at this time if it’s become too thick.
- Serve over cooked rice (see notes for instructions) and garnish with pomegranate arils and fresh chopped parsley (optional), or enjoy alone as a hearty stew.
- Leftovers keep well covered in the refrigerator for 3-4 days or in the freezer for 1 month, though best when fresh. Reheat on the stovetop until warm, adding vegetable broth to rehydrate as needed.
Video
Notes
*Prepare jasmine rice while walnuts are roasting: Bring 1 cup (180 g) rice and 2 cups (480 ml) water to a boil in large saucepan. Then lower heat, cover, and simmer for 15-20 minutes or until fork tender. Check package to verify instructions, which can vary depending on type of rice.
*Our version is not traditional, but is our plant-based take on this Persian dish. You can find a more traditional recipe from Rozina’s Persian Kitchen.
*A green salad makes an excellent side to this flavorful dish, as does pita.
*Nutrition information is a rough estimate for one 3/4-cup serving calculated with pomegranate juice, lesser amount of maple syrup, and without optional serving ingredients (like rice).
Paul says
Hi Folks
“2-4 Tbsp pomegranate molasses (or pomegranate juice // see instructions to make your own)”
This link is broken (“page not found”).
Please provide link to recipe/instructions to make pomegranate molasses (cannot find it where we live and on-line store prices are out of my budget reach).
Thanks
Paul
Hi Paul, thanks for letting us know! We’ll get that link updated. See step 2 for how to make pomegranate molasses from pomegranate juice. Enjoy!
Paul says
Thank you
Paul
Danielle says
I love this recipe for it’s unique flavor profile. Have made it several times because it’s so good!
Amazing! We’re so glad you enjoy this one, Danielle. Thank you for the lovely review! xo
Susan Crusin' says
I think it’s important to cook the lentils well before adding the pomegranate molasses (as you have written). I ignored those directions and added the molasses and walnuts about 5 minutes into cooking the lentils, and my lentils never got truly soft. My guess is that the molasses is very acidic (I used commercially prepared version) and that prevented the beans from softening. Next time I’ll try it as written.
I also carmelized the onions for a good 15 minutes to bring out their flavor. I enjoyed the complex & unusual flavor of this dish despite the crunchy lentils (my fault).
I also overprocessed the walnuts so they were most of the way to walnut butter but it was okay.
Thank you for sharing your experience, Susan! We’re sorry the lentils didn’t soften. You’re right that too much acidity can cause that. Another possible factor would be if the lentils were old. Have you cooked with those same lentils recently?
Jen says
OMG this was incredibly delicious! I did add extra turmeric, and some allspice, but overall followed the recipe. Ate it straight up with homemade GF pita. I will definitely making this again!
We’re so glad you loved it, Jen! Thank you for sharing! xo
Alex says
I don’t think the instructions say when it’s best to add the cinnamon and turmeric. It just says when you can add more:) Guessing to add while cooking the onions?
Hi Alex, add them in step 7 where it says “spices.” Hope that helps!
Eddie F says
Can you freeze this? I am thinking of making it in advance to take camping.
Yes! This one freezes well.
Laura says
This flavor profile was not for me, unfortunately. Interesting and unique but I won’t make it again.
Bummer! We’re sorry you didn’t enjoy it, Laura. We hope the next one goes better!
Anna says
This was tasty. I made it quite soup-y so we could scoop it with homemade pita.
My partner is Persian, and he enjoyed it but said his Persian ancestors would be rolling In their grave hearing of lentils in Fesenjoon! The lentils really threw him off and reminded him more of another Persian dish called “Adasi”. Next time I might try it with tofu (more neutral flavor) or chicken.
But overall, the walnut and molasses flavor profile is so unique and fun to try!
And another easy recipe!
That sounds like a lovely pairing! Thank you for sharing your experience, Anna! We used to have a chicken version and can confirm it works well. xo
Danielle says
I was blown away by this, such unique flavors! I will definitely make this again!!
Yay! We’re so glad you loved this one, Danielle. Thank you for the lovely review! xo
Kayla says
Delicious and super simple, especially if you prep the Pom molasses and walnuts in advance! I added an extra 1/4 tsp of turmeric and cinnamon, but I was surprised how little spice was needed for this to be so good! I think I’d go with pita on the side over rice next time (and there will definitely be a next time!).
Whoop! We’re so glad you enjoyed it, Kayla. Thank you for sharing! xo
Katie says
Hi there! Just made the chickpea fesenjan from your cookbook (thanks, it’s delish!). I searched other chickpea fesenjan recipes online just to see how similar they are and found that someone posted your recipe.
Maybe they have your permission but I wanted to let you know, just in case.
Thank you for letting us know, Katie! We’re so glad you enjoyed the recipe. xo
Tina says
Hello – i have never had fesenjan before (traditional or otherwise) i am on the hunt for a plant based main to add to our thanksgiving line up and had your lentil stew over mashed potatoes in mind but this fesenjan recipe caught my eye as more special/unique for the holiday (i already make the lentil stew with mashed on a regular basis) i see that the recommendation seems to be to serve with rice. Do you thunk it unreasonable to consider serving with mashed potatoes? I understand it would not be traditional but wondering if it would be appetizing.
I may potentially omit the walnuts due to a possible allergy in the family. Then up the lentils. Also intrigued by a comment suggesting to add butternut squash, though not sure if served with mashed potatoes.
Do you have any other suggestions for similar recipes that might work here or other ways to customize your lentil stew over mashed recipe?
Hi Tina, mashed potatoes could be nice with this one, but we think the texture of rice is a better fit, especially if leaving out the walnuts (which also add texture). Another recipe we might suggest would be our Best Vegan Moussaka, which also has lentils and feels special for a holiday meal. Hope that helps!
Rea says
This has become one of my favorite winter recipes. I don’t make any adjustments to the ingredients but I add the spices to the onions as I’m sautéing them in oil. I also don’t have a food processor but my blender does a good job turning the walnuts into a meal. I garnish with pomegranate arils when I can find them, but they aren’t essential. Thank you so much for this wonderful recipe!
Woohoo! Thanks so much for the great review, Rea!
Kat says
Hi,
I am planning to do this gorgeous looking dinner. One of the thing I’ve learned from my partner, who is a professional chef is to add spices to the hot pan with oil, in this recipe that would be to sautéing onions, instead of the liquid (after addition of the stock). Frying them in oil tends to enhance the original flavors of a spice. Do you think it would work in this recipe?
Thanks!
Kat
Hi Kat, you can definitely sauté the onions in oil instead of water! Hope you love it!
elise says
thank you, Thank You and THANK YOU!!!!!
Each and every recipe is so delicious, flavoursome and easy!!!!!
Aw, we’re so glad to hear it, Elise! Thank you for the lovely review! xo
Leila says
Fesenjoon was my favorite meal growing up and I have been in such withdrawal since I became a vegetarian, eating only the tantalizing sauce when my family made it (not very satisfying). This recipe is awesome! The flavor is totally right for fesenjoon.
I don’t have a food processor but used my bottle of pomegranate molasses to smash the walnuts into a meal and it turned out great. It did take me about 40 minutes to cook the lentils instead of 20, and I needed way more water than the recipe called for. Just takes some experimenting. Thank you so much for this!
Thank you for sharing your experience, Leila! We’re so glad you enjoyed it! xo
Barbara Golder says
Came out great. Could not seem to make the pomegranate molasses– did not thicken. Seems like a lot of watching, tasting, stirring, simmering. a little tricky, but worth it. served it with 2 small bowls (pomegranate seeds and parsley) over left over brown basmati mixed with cauliflower rice and a salad.
Thanks so much for the review, Barbara. So glad you enjoyed the final results!
Tanya says
Delicious! This is a great way to cook lentils and walnuts, plus use pomegranate. I found this recipe searching pomegranate. I added another tablespoon of pomegranate molasses. And I used coconut sugar instead of maple syrup. It’s a keeper recipe to add to my meatless diet!
We’re so glad you enjoyed it, Tanya! Thank you for sharing! xo
Mimi says
This was amazing! I found that I wanted a bit more cinnamon and turmeric, but there was a warm, sweet, “meaty” flavor to this that was really delicious.
I kept some toasted walnuts roughly chopped on top for crunch and served with roasted butternut squash and cauliflower for a comforting winter dinner. Highly recommend!
Yum! Thanks so much, Mimi, so glad you enjoyed!
Carmen says
So, so delicious! I’ve never had this kind of cuisine before, but the pomegranate that I bought inspired me to try this dish and it did not disappoint. I think this mixture would also be delicious baked into pastry pockets to make a portable lunch option as well!
I can always rely on Minimalist Baker’s recipes to turn out without having to make any adjustments, which is a rare thing, given the number of recipe developers out there – so, thank you!
Aw, that’s so great to hear, Carmen! Thank you so much for your kind words and lovely review! xo
Greg says
This is a life changing recipe. The flavor is amazing and warming. The dish is beautiful with parsley and pomegranate on top. We like to serve this with rice, salads and gourmet sabsi. It’s always a hit. Thanks for posting this creative recipe!
Yay! Thanks so much for the lovely review and for sharing your experience, Greg. So glad you enjoy the recipe!
ib says
Easy to make but not my favorite MB recipe! Just didn’t love the flavor.
We’re so sorry to hear you didn’t enjoy this one! We’d be happy to provide some guidance on troubleshooting the flavor if you can share a little about what you disliked about the flavor or felt was missing. Either way, we hope you have a better experience with the next recipe!
Ekta Kumar says
How do you make this with chicken?
Hi Ekta, similarly, but with cubed boneless skinless chicken breasts in place of the lentils, chicken broth instead of vegetable broth, and a little less broth. Hope that helps!
Ekta Kumar says
Hi there! Thank you for letting me know. I’ve made this recipe with lentils for years and I absolutely love it. I just wasn’t sure how to try it with chicken. Would the chicken just cook in the broth? I’ve never done it this way.
So glad to hear it, Ekta! Yes, exactly!
Nicole says
Really yummy and hearty and despite being so healthful, but not the prettiest dish without pomegranate arils (which aren’t around – I’m definitely making this out of season but I finally stumbled upon pomegranate molasses in a local Middle Eastern store). I love the pita idea if I make this again.
Thanks for sharing, Nicole! xo
Nicole says
Just made this recipe and omigoodness, i wasnt expecting it to be so flavorful and delicious! Its perfect for fall and I want to make it over the holidays as it tasted like christmas to me. So hearty and healthy, I love how it has no oil.
Yay! Thank you so much for the lovely review and 5 stars, Nicole! So glad you enjoyed!
Kavya says
This is one of the first MB recipes I ever tried… and since, I’ve cooked MB nearly exclusively. This recipe is DIVINE. Flavor-loving plant-based eater’s dream. It is one of the most “intense” recipes that MB has in terms of steps (I’d dare say it is not exactly minimalist) but it is a “show stopper” in that it is absolutely unique (you’ll never eat anything quite like it!), has an umami flavor (pom!!), is quite nutritious (lentils + walnuts!!), and has a fresh taste (parsley).
As a side note, a substitution I made in the past was almonds/cashews instead of walnuts and it worked out just fine.
Leftovers freeze well. If you like lentils (or are going to give lentils a try) this recipe is for you!
Wowwee! Thanks for sharing, Kavya!! So wonderful!
Lee says
I just finished reading Marjan Kamali’s wonderful novel “Together Tea”, about a mother and daughter who return to Iran 15 yrs after escaping the revolution in 1979. There is a lot of talk about food throughout the book. This recipe will be made by next weekend (I have lentils, walnuts, the spices; just need the pomegranate juice or molasses).
Thanks for sharing, Lee! Let us know how it goes!
Karine says
Delicious! I made this recipe during the Holidays, and the green and red colors made our plates look very festive. I used 2 tablespoons of homemade pomegranate molasses and 1 tbsp of syrup, and it was the perfect amount of sweetness for us. I served it over Jasmin rice with a side salad (greens, sliced radishes and cucumber). Everyone loved it. Thank you!
Whoop! Thanks for sharing, Karine!
Anchi says
Fantastic recipe!
Chicken fesenjan is my favourite Persian dish but I’m trying to cut down on meat and this is every bit as good, plus takes only a fraction of the time to make. I usually add honey because I never seem to have any maple syrup. Wallnuts are the best but I’ve also tried a hazelnut and cashew nut mix which is very tasty.
Which vegetable dishes would you eat with this?
Hi Anchi, we’re so glad you enjoy it! Thanks for sharing! We think it would go well with roasted veggies (such as carrots or cauliflower) with za’atar or with this dip. Hope that helps!
Antonia says
This is delicious and tastes exactly as it should. I’ve always used an authentic fesenjan recipe but this is just as good (if not better). Made it exactly as stated. Fantastic!
Whoop! We’re so glad you enjoyed it, Antonia! Thanks so much for the lovely review!
Krista says
Hello. I followed your recipe to the tee and is was just okay. It didn’t come out as red, more of a reddish brownish color. It wasn’t as sour/tangy as traditional fesenjan. I had to use an entire carton of vegetable broth (4 cups) because it kept drying out although I had it on low simmering. And the lentils would not soften. I had to cook almost double the time to get the lentils perfect. I am so disappointed and confused why it turned out like this. My Persian husband was quite shocked too! :(
Hi Krista, we’re so sorry that was your experience! We wonder if the lentils were old? That can cause them to take longer to cook or not soften at all. The pomegranate molasses should make it tangy, so perhaps try adding more? Hope that helps!
Riley says
Perhaps you used a different type of lentil? It’s very easy to mix them up and some of them take a very long time to cook thoroughly, compared to others.
Ivan says
Delicious recipe…I had this with some tzatziki on the side
Lovely! Thanks for sharing, Ivan!
Amnily says
Hi! I’m looking forward to making this recipe but am wondering if you’ve any advice on a substitute for the walnuts? I have histamine sensitivity and walnuts are very high in histamine. Thank you!
Hi Amnily, you could try adding more lentils. Or perhaps sub half cashews / half pecans if you can have those?
Carolyn Clark says
Excellent! This is so delicious! I really enjoyed it and found it very easy to make.
We’re so glad you enjoyed it, Carolyn! Thanks so much for the lovely review!
Emma says
This was so good! I found that I had to add a lot more pomegranate molasses than the recipe called for because I love the taste of it! Will definitely make this again.
We’re so glad you enjoyed it, Emma! Thanks so much for the lovely review!
CJ says
Oh my WORD this was fantastic. I don’t even follow your blog! I literally just typed a few ingredients I had into Google and came across this. Thought it sounded weird, would never have put these things together on my own, but I’ve just finished eating 2 bowls of it and now I’m stuffed and happy!
I made it with saffron rice. Also, I should say, I usually never follow recipes to the letter but since I was so unfamiliar with the flavour combinations in this dish I followed it exactly as written and it was *absolutely perfect*.
So great! Thanks for sharing, CJ!
Shani says
I love this recipe and would like to take it camping. Do you think this would go well chilled or “room” temp with fire toasted pita (like a dip)?
I think it would be fine chilled or room temp!
Amy Perry says
loved this! I made it from the cookbook and wish I had watched this first as I think I would’ve had a more thick version than what I produced . Your videos are so helpful!!! I hope one day you make an app with your recipes and videos.
In progress, Amy =) Thanks so much for the lovely review! xo
Holly says
So good! Definitely a different flavor profile than I’m used to, but delicious none the less! I made the molasses from pomegranate juice and served with brown rice, parsley, and curried cauliflower. Wish I had some arils to toss on top – would’ve added a nice texture and pop!
We’re so glad you enjoyed it! Thanks for sharing, Holly!
Rachel says
This was tasty and easy! I made basically as written, but with no maple syrup and less pomegranate molasses because I prefer it less sweet. I also slightly caramelized the onions for extra flavor. It reminded me of mujadara, but came together a lot faster — I may make this in the future when I’m craving Persian lentils and don’t have several hours. I served with preserved lemon.
Sateen says
I’m Persian and my family uses butternut squash,
Nutmeg, and I also caramelize the onions and garlic for the deep flavor. It really brings the flavors together.
How wonderful! I bet the butternut squash in there is amazing!
Sarah J says
I’ve made this many times and am about to make it again for dinner this week. It is one of our favorites and always a hit with guests as well.
kaelyn says
this is AMAZING! Make it!
all that needs to be said.
Jasmeet says
Phenomenal fool proof recipe. I used store bought pomegranate molasses and I substituted organic bouillon cubes with water for the veggie broth. Everything came together nicely. And tasted spectacular!
We’re so glad you enjoy it, Jasmeet! Thanks so much for sharing!