Ghormeh Sabzi is a famous Iranian traditional herb stew contains various nutrients that are beneficial for body health. This stew has mix sautéed herbs as the main ingredients. It consists of parsley, leeks, coriander, and dried fenugreek leaves. These herbs are cooked together with onions, kidney beans, peas, black lime, and turmeric-seasoned lamb or beef, and then it is served with chelo (Persian steamed rice). The health benefits of Ghormeh Sabzi has been revealed from its nutrition contain.
The nutrition facts of Ghormeh Sabzi (Per 103.4g serving size) are described as follows:
[tr][th]Nutrition[/th] [th]Value[/th] [th]Daily Value[/th][/tr]
[tr][td]Calories 120[/td] [td]Calories from fat 42 %[/td][td][/td][/tr]
[tr][td]Total fat[/td] [td] 4.7g[/td][td]7%[/td][/tr]
[tr][td]Saturated fat[/td] [td] 1.4g[/td][td] 7%[/td][/tr]
[tr][td]Trans Fat[/td] [td] 0 g [/td][td]0[/td][/tr]
[tr][td]Cholesterol [/td] [td] 45mg [/td][td]0[/td][/tr]
[tr][td]Sodium [/td] [td] 39 mg [/td][td]2%[/td][/tr]
[tr][td]Potassium [/td] [td]290 mg [/td][td] 8%[/td][/tr]
[tr][td]Total carbohydrates[/td] [td] 45mg [/td][td]0[/td][/tr]
[tr][td]Dietary fiber[/td] [td] 2.8 g [/td][td]1%[/td][/tr]
[tr][td]Sugars [/td] [td] 0.6g[/td][td] -[/td][/tr]
[tr][td]Protein [/td] [td] 15.9g [/td][td]-[/td][/tr]
[tr][td]Vitamin A [/td] [td] -[/td][td]12%[/td][/tr]
[tr][td]Vitamin C [/td] [td] -[/td][td]17 %[/td][/tr]
[tr][td]Calcium[/td] [td] -[/td][td] 2%[/td][/tr]
[tr][td]Iron[/td] [td] -[/td][td] 13%[/td][/tr]
*% daily values are based on 2000 calories of the diet
Based on those nutrition facts, Ghormeh Sabzi has a lot of health benefits for the body. Here are 11 health benefits of Ghormeh Sabzi:
- As an anti-inflammatory agent.
Ghormeh Sabzi uses turmeric as one of its seasonings. The yellow pigment of turmeric is known as curcumin. This substance has an important role as anti-inflammatory properties. Besides turmeric, parsley has also anti-inflammatory effect. This makes Ghormeh Sabzi can be consumed for the person who has inflammatory diseases such as arthritis to relieve the joint pain.
- Increase the appetite.
Ghormeh Sabzi can increase your appetite not only because of its yummy taste but also because of its turmeric seasoning. Turmeric releases the certain substances which give a signal to increase the appetite and prevent indigestion. This is the best formula for you who want to gain the weight.
- Build a good immune system.
Ghormeh Sabzi contains high vitamin C which is good for keeping the immune system stay strong. This vitamin C can be found in parsley as the main ingredient of this dish.
- Nervous system.
Ghormeh Sabzi has vitamin B12 from parsley which is good for the nervous system. Vitamin B12 help the nervous system to stay relax and it can also heal quickly if there is damage to the nervous system.
- Normal Blood pressure
Parsley in the Ghormeh Sabzi contains folic acid which is good as a tonic for the heart. With a good contraction, the heart can pump the blood effectively so the normal blood pressure will be achieved.
- Anti-cancer Agent
There was a study which indicates that parsley has an essential oil which can inhibit the tumor growth. It makes Ghormeh Sabzi is known as chemoprotective food which means Ghormeh Sabzi can prevent cancer disease so you don’t need to undergo the chemotherapy.
- Protect your vision.
Ghormeh Sabzi is a good source of vitamin A. This vitamin can be found in parsley and leeks ingredients. Vitamin A keeps your eye stay healthy. It enhances the eyesight and prevents the eye from blindness.
- Healthy Blood
Leeks and corianders, the main ingredients of Ghormeh Sabzi are a great source of vitamin K. As we know, vitamin K has an important role in stopping the bleeding, so eating the Ghormeh Sabzi in a proper amount can help the healing process of unwanted bleeding.
- Good digestion.
All herb ingredients of Ghormeh Sabzi have great dietary fibers which are good for digestive system. The food can be absorbed well and the peristaltic movement of intestine can work effectively.
- Strengthened bone.
Parsley, fenugreek leaves, and leeks are a rich source of calcium and magnesium. They are main ingredients of the Ghormeh Sabzi which are essential for bone health. The calcium along with magnesium is helping to convert vitamin D into its active form for strengthened bones.
- Prevent anemia.
Due to its iron content, leeks, corianders, and fenugreek leaves can also help in preventing anemia, especially iron-deficiency anemia. These leaves in Ghormeh Sabzi are also rich in vitamin C, which makes better absorption of iron in the body.
If you want to make Ghormeh Sabzi, you need the following ingredients:
- 2 lb lamb or beef
- 3 oz parsley
- 3 oz leeks
- 3 oz fenugreek
- 12 Persian dried lemons
- 12 oz beans
- 2½ tsp turmeric
- ½ g saffron
- 2 tsp olive oil
- ½ onion
- 1½ cups water
How to cook:
- Steam or boil the beans until cooked.
- Soak the meat in cold water, drain, and then rinse.
- Add ½ tsp oil and fry the meat for 5 minutes, cover it with water, and boil with ½ onion.
- Soak the saffron in hot water.
- Soak the herbs if they are dried.
- Drain the meat and add it to the sautéed herb.
- Add beans, broth, lemons, and 1 cup of water inside the sautéed.
- Cook them on high heat until boiled, and then reduce the heat to the medium-low level.
- Taste the dish and give a flavor correction if necessary.
- The healthy dish of Ghormeh Sabzi is ready to eat.
Here are 11 health benefits of Ghormeh Sabzi. Remember to consume this dish in a proper amount because the over consumption of Ghormeh Sabzi can bring you a high cholesterol from its lamb or beef which is usually cooked together. Keep your body always stay healthy.