AI-generated photo.
Persian · Iran
Ghormeh sabzi
Also called قورمه سبزی
Ghormeh sabzi, a dish from Iran (قورمه سبزی).
Pai editors’ mark 4 / 5
Plan, list, and collections
Ghormeh sabzi is cooked in Iran as its own dish. Fry the herbs until they darken and smell deep, then simmer them with lamb and beans. Lemon stands in if you have no dried lime. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
90
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 34%
- Carbs 39%
- Fat 27%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 37.8 g of protein in the serving.
Watch · Low sodium
About 513 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry kidney beans169 kcal
- Lamb leg142 kcal
- Neutral oil62 kcal
- Lemon zest19 kcal
- Yellow onion18 kcal
- Spinach12 kcal
Glycemic load
Estimated glycemic load for this count: 13.5. The bands come from the ingredient table.
Portion
One serving, as written, is about 424 kcal.
Allergens. None flagged in the required list.
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 424 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 424 kcal | 21% |
| Protein | 37.8 g | 76% |
| Carbohydrate | 43.7 g | 16% |
| Fiber | 14 g | 50% |
| Total sugars | 4.9 g | 10% |
| Fat | 13.2 g | 17% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 74 mg | 25% |
| Sodium | 513 mg | 22% |
| Potassium | 1533 mg | 33% |
| Calcium | 176 mg | 14% |
| Iron | 7.5 mg | 42% |
| Magnesium | 150 mg | 36% |
| Zinc | 5.5 mg | 50% |
| Vitamin A | 268 mcg | 30% |
| Vitamin C | 77.2 mg | 86% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 330 mcg | 275% |
| Thiamin (B1) | 0.6 mg | 49% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin (B3) | 7.6 mg | 48% |
| Vitamin B6 | 0.6 mg | 35% |
| Folate | 316 mcg | 79% |
| Vitamin B12 | 1.9 mcg | 77% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Protein is high enough to make the meal satisfying.
- Fiber is generous, which helps the meal carry you.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Lamb leg1 lb450 g
Dry kidney beans1 cup200 g
Spinach6 cups200 g
Flat-leaf parsley0.5 cup15 g
Cilantro0.5 cup15 g
Yellow onion1 onion180 g
Lemon zest1.5 cups160 g
Ground turmeric1 tsp2 g
Neutral oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Ghormeh sabzi, start here: fry the herbs until they darken and smell deep, then simmer them with lamb and beans.
AI-generated photo.
2Fry the herbs until they darken and smell deep, then simmer them with lamb and beans. Lemon stands in if you have no dried lime.
Cook 70 min
AI-generated photo.
3The liquid should be quiet and the center tender. Stop when this is true of Ghormeh sabzi: Fry the herbs until they darken and smell deep, then simmer them with lamb and beans. Lemon stands in if you have no dried lime.
AI-generated photo.
4Ladle it into warm bowls. Ghormeh sabzi is eaten in Iran as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Ghormeh sabzi is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Ghormeh sabzi looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Ghormeh sabzi spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Ghormeh sabzi, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Ghormeh sabzi is cooked by simmer in Iran. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.