Hearty Lentil Fesenjān (Pomegranate Walnut Stew)
User Reviews
4.8
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Prep Time
10 mins
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Cook Time
45 mins
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Total Time
55 mins
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Servings
4 (3/4-cup servings)
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Calories
427 kcal
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Course
Main Course
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Cuisine
Vegan
Hearty Lentil Fesenjān (Pomegranate Walnut Stew)
Description
Hearty Lentil Fesenjān blends toasted walnuts ground into a fine meal with brown lentils simmered in vegetable broth alongside pomegranate molasses or homemade reduction, spices like turmeric and cinnamon, and a touch of maple syrup for sweetness. The stew's base includes sautéed onions, which provide a savory foundation, and the use of pomegranate molasses offers a concentrated tartness typical of traditional fesenjān, albeit adapted here for plant-based cooking.
The stew offers a thick, rich consistency with the creamy nut base contrasting the tender lentils. Fresh pomegranate arils and chopped parsley garnish the dish, adding bursts of freshness and color. Jasmine rice is traditionally served alongside, providing a light, fluffy counterpoint to the robust stew.
For convenience, canned lentils can be substituted, adjusting cooking steps accordingly. Preparing the accompanying jasmine rice while toasting walnuts optimizes timing. The recipe diverges from traditional meat-based fesenjān but retains its hallmark flavors through plant-based ingredients. Pairing with a crisp green salad or pita complements the stew's depth.
Ingredients
FESENJAN
- 1 cup walnut raw
- 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 onion yellow, finely chopped
- 1/4 tsp sea salt plus more to taste
- 1/4 tsp black pepper plus more to taste
- 2 ½ cups vegetable broth (or store-bought)
- 1 cup brown lentils or green lentils, rinsed uncooked
- 1-2 Tbsp maple syrup (or sub coconut sugar // plus more to taste)
- 1/2 tsp Turmeric plus more to taste, ground
- 1/2 tsp ground cinnamon (plus more to taste)
FOR TOPPING/SERVING optional
- 1 cup jasmine rice or sub cauliflower rice, uncooked
- 1 cup pomegranate arils
- 1/2 cup parsley fresh chopped
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.
Notes
- Canned lentils may replace dried; rinse and reduce cooking time if used.
- Prepare jasmine rice while roasting walnuts to save time.
- The recipe offers a plant-based version inspired by Persian fesenjān, differing from traditional meat-based dishes.
- A green salad or pita bread pairs well with this stew.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4(3/4-cup servings)
Amount Per Serving
Calories 427 kcal
% Daily Value*
| Serving | 13/4 cup servings | |
| Calories | 427 | 21% |
| Carbohydrates | 53.8g | 18% |
| Protein | 17.8g | 36% |
| Fat | 18.1g | 28% |
| Saturated Fat | 1.8g | 9% |
| Sodium | 462mg | 19% |
| Fiber | 9.2g | 37% |
| Sugar | 15.7g | 31% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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