Aash E Anar Pomegranate Stew

Discover the vibrant flavors of Aash E Anar, a traditional Persian pomegranate stew that combines hearty red lentils with the tangy sweetness of pomegranate molasses. This rich, aromatic dish is infused with warm spices like turmeric, cinnamon, and cumin, and is finished with fresh herbs, spinach, and jewel-like pomegranate seeds for a truly eye-catching presentation. Perfectly balanced with bright notes of lemon juice, this gluten-free and vegan-friendly stew is as nourishing as it is flavorful. Ready in under an hour, it's a versatile one-pot dish that's perfect on its own or served over fluffy rice for a comforting, satisfying meal.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 1 large yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon ground turmeric
• 0.5 teaspoons ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 cup red lentils, rinsed
• 0.33 cup pomegranate molasses
• 6 cups vegetable broth
• 0.5 cup pomegranate seeds (arils)
• 0.25 cup chopped fresh parsley
• 2 tablespoons chopped fresh mint
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 1 cup rice (optional, cooked)

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot over medium heat.

Step 2

Add the chopped onion and cook, stirring occasionally, until translucent and lightly golden, about 5-7 minutes.

Step 3

Stir in the minced garlic, turmeric, cinnamon, cumin, and coriander, cooking for another minute until fragrant.

Step 4

Add the rinsed red lentils, pomegranate molasses, and vegetable broth. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer for 25-30 minutes, or until the lentils are tender.

Step 6

Stir in the pomegranate seeds, parsley, mint, baby spinach, lemon juice, salt, and black pepper. Cook for another 5 minutes to wilt the spinach and allow the flavors to meld.

Step 7

Taste and adjust seasoning as needed, adding more pomegranate molasses or lemon juice for balance if desired.

Step 8

Serve the stew hot, optionally over cooked rice, and garnish with additional pomegranate seeds and a sprinkle of fresh herbs, if desired.

Nutrition Facts

Serving size	2328.5 grams (2328.5g)

Amount per serving	% Daily Value*
Calories	2033

Total Fat 58.40g	75%
Saturated Fat 9.70g	49%
Polyunsaturated Fat 8.30g
Cholesterol 0mg	0%
Sodium 5858mg	255%
Total Carbohydrate 326.70g	119%
Dietary Fiber 45.90g	164%
Total Sugars 141.40g
Protein 56.10g	112%

Vitamin D 0IU	0%
Calcium 577mg	44%
Iron 24mg	135%
Potassium 4502mg	96%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.6%

Protein: 10.9%

Carbs: 63.5%