I’m Nooshan Mirmohammadali, a dietetic intern at Purdue Extension in Montgomery County and a PhD student in Nutrition Science at Purdue University. Born and raised in Tehran, Iran, I initially aimed to become a physician, but my university entrance exam results led me to nutrition, which quickly became my passion. After earning my bachelor’s degree in nutrition in Iran, I pursued a master’s degree at Kansas State University.
My Iranian heritage has always been a source of inspiration, allowing me to share the rich, diverse foods and culture of Iran with others. Iranian cuisine is a hidden gem (though I might be a bit biased!) where nutrition and flavor come together in delightful ways. Our dishes often feature stews served over rice, with a side of salad or Tahdig (crispy rice). Iranian Kebabs are also a must-try at least once in your life.
Tahdig (Crispy Rice) is a popular Persian dish known for its crispy, golden layer of rice at the bottom of the pot. Parboil the rice, then fry it in vegetable oil or butter, adding plain yogurt for extra crispiness and saffron for its golden hue. Shape the rice into a pyramid and let it steam for 30-40 minutes. Invert the pot to reveal the crispy Tahdig.
Khoreshte Bademjoon (Eggplant Stew) is a flavorful Persian dish made with tender eggplants, tomatoes, and lamb or beef. Sauté onions, add cubed meat with garlic, turmeric, cinnamon, and tomato paste. Add tomatoes and water or broth, simmer for an hour, then top with fried eggplants, saffron water, and simmer for 30 minutes more. Finish with lime juice and serve over Persian rice, ideally with Tahdig. You can find detailed recipes online, like the one at Unicorns in the Kitchen Website.
Iranian dishes like Tahdig and Khoreshte Bademjoon are not only delicious but also highly nutritious, with Tahdig providing energy from basmati rice, antioxidants from saffron, and, when made with yogurt or healthy oils, protein and good fats, while Khoreshte Bademjoon delivers fiber from eggplants, vitamins from tomatoes, high-quality protein from lamb or beef, and anti-inflammatory benefits from spices like turmeric and cinnamon—making these dishes, along with many others in Iranian cuisine, both flavorful and beneficial for digestion, heart health, and overall well-being.
I highly recommend checking out some Iranian recipes online or following a YouTube video. Making Iranian dishes is easier than it might seem, but if you ever come across Iranian restaurants, be sure to give them a try. You can find some in big cities like Chicago, Los Angeles, NYC, and beyond.
Nooshe jan! (Bon appétit in Farsi!)
