Abgoosht Recipe (Persian Dizi) – Traditional Iranian Meat & Potato Stew

For me, the abgoosht recipe is more than just food it’s a memory I never saw coming. One quiet, rainy evening, unsure of what to cook, I flipped through an old, forgotten recipe notebook I found at a second-hand bookshop. Among the stained pages was a name I’d never heardbefore: Abgoosht. The ingredients felt familiar like something my grandmother would make warm, hearty, and full of love.That simple moment was enough to inspire me to give the recipe a try.

.As it simmered, the smell of lamb, chickpeas, and spices wrapped around my home like a blanket. It didn’t just cook  it brought the room to life. Every bite felt like a whisper from another place, like a cozy Persian kitchen passed down through generations. Since then, this dish has become my personal comfort food. Now, I’m excited to share it with you so you can experience the same joy.

Background & Origin of Abgoosht Recipe (Persian Dizi)

Abgoosht, also called “Dizi,” is a classic Iranian dish that has been loved and passed down through generations.Originally, it was popular among workers and travelers who needed a filling, nutritious meal. Over time, it became a staple in Persian households  known for bringing families together. Today, it still reflects Persian hospitality: humble, hearty, and always comforting.

What Is Abgoosht?

Abgoosht is a Persian meat and potato stew slow-cooked with chickpeas, white beans, tomatoes, onions, and warming spices. It’s traditionally made using lamb or mutton on the bone, which adds deep flavor to the broth. Typically, the dish is served in two parts  first, the flavorful broth is enjoyed as a soup, and then the soft meat and vegetables are mashed into a thick paste called “goosht koobideh.” Served with herbs, pickles, and flatbread, it becomes a complete and satisfying meal.

In many homes, abgoosht represents more than food  it’s a way to bring people together over shared flavors and stories. Whether served on a weekend lunch or as part of a festive gathering, this recipe never fails to create connection.

Why People Love Abgoosht Recipe

This dish is loved not just for its taste but for the emotion it carries. The tender meat melts in your mouth after slow cooking, and the broth develops a rich, deep flavor that’s incredibly satisfying. Additionally, the mashed ingredients feel rustic and nourishing. As a result, it’s a meal that brings people together around the table and makes you feel at home even if you’re far away. Whether you’re new to Persian food or grew up with it, Abgoosht leaves a lasting impression.

Equipment Needed

• Heavy pot or Dutch oven – Essential for slow cooking and even heat.
• Sharp knife – For chopping meat, onions, and vegetables.
• Cutting board – For clean and stable preparation.
• Colander or strainer – To drain soaked beans.
• Wooden spoon – For stirring gently.
• Potato masher or fork – To mash meat and vegetables.
• Ladle – For serving the hot broth.
• Measuring tools – For accuracy with spices and liquids.
• Serving bowls – One for soup, one for mash.
• Optional tray – To present sides like bread and herbs traditionally.

Ingredients For Abgoosht

• 500g lamb or mutton (with bones)
• 1 cup chickpeas (soaked overnight)
• 2 medium potatoes, peeled and quartered
• 2 onions, finely chopped
• 2 tomatoes, diced
• 1 tablespoon tomato paste
• 1 teaspoon turmeric
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 6 to 7 cups of water or broth
• 2 bay leaves
• Fresh mint or parsley (for garnish)
• Flatbread (sangak or lavash)
• Optional: pickles and plain yogurt

Step-by-Step Making of Abgoosht Recipe

1. Soak the chickpeas: To begin, soak the chickpeas overnight in plenty of water. This softens them and ensures even cooking. Alternatively, if you’re in a rush, a quick soak in hot water for 1 hour can work too.
2. Sauté the onions and meat: Once the chickpeas are drained, warm some oil in a pot to begin cooking.
3. . Sauté the onions until golden, then add the meat. Continue cooking until browned on all sides. This step helps build deep, savory flavor.
4. Add the spices: Next, sprinkle in turmeric, cumin, salt, and pepper. Mix thoroughly to ensure the spices coat the meat and onions evenly, allowing them to cook briefly so the aroma intensifies.
5. Add tomatoes: Next, toss in the chopped tomatoes along with the tomato paste. Cook for a few minutes until the tomatoes begin to soften and combine with the spices, creating a rich, flavorful base.
6. Add chickpeas and potatoes: Moving forward, drain the soaked chickpeas and add them to the pot along with the potatoes. These ingredients will absorb all the delicious flavors during the cooking process.
7. Add liquid and bay leaves: Pour in the water or broth and add the bay leaves. Stir gently to combine. Bring the mixture to a boil, then reduce the heat and simmer.
8. Simmer slowly: Let the stew cook gently for 1.5 to 2 hours with the lid on. During this time, stir occasionally and check the liquid level. You can add a little more water if needed.
9. Separate and mash: When the ingredients are fully cooked and tender, carefully take out the meat, chickpeas, and potatoes and transfer them to a separate bowl. Then, mash them together using a fork or masher to create a thick mixture known as goosht koobideh using a fork or masher.
10. Serve: Finally, serve the hot broth in a separate bowl. Offer the mashed ingredients on a plate alongside flatbread, fresh herbs, yogurt, and pickles. All these elements come together to make a hearty and deeply satisfying dish.

Prep Time, Cook Time & Serving

• Preparation Time: 20 minutes
• Cooking Time: 2 to 2.5 hours
• Total Time: Around 2 hours 30 minutes
• Serves: 4 to 6 people

Nutrition Information

• Calories: 450–500 kcal
• Protein: 30–35g
• Carbohydrates: 40g
• Fat: 20g
• Fiber: 8–10g
• Includes: Iron, potassium, B vitamins, vitamin C

Is Abgoosht Healthy?

Yes! Abgoosht is a nutrient-rich dish that supports overall wellness. It provides protein from lamb and chickpeas, along with fiber and complex carbs from potatoes and beans. Moreover, the broth delivers minerals and collagen that come from slow cooking.In addition, the slow-simmered broth is packed with minerals and collagen, adding both nutrition and depth to the dish. When combined with fresh sides, it becomes a truly balanced and wholesome meal.

How to Serve Abgoosht Recipe

Traditional Style: To begin, pour the flavorful broth into a bowl and enjoy it warm as a soup. Then, arrange the mashed meat and vegetables neatly on a serving plate. Accompany it with bread, pickles, fresh herbs, and a side of yogurt for a full Persian experience.

Modern Style: Alternatively, combine everything into one large bowl and serve it all together. This version is quicker and suits casual meals or smaller servings. No matter the style, it delivers warmth and comfort.

Recipe Notes & Tips

• If you’re short on time, using a pressure cooker can speed up the cooking of both chickpeas and meat.
• Quick soaking beans in hot water helps when you’re short on time.
• Additionally, adding dried lime or cinnamon stick brings a twist to the flavor.
• A vegetarian version can be made with mushrooms and vegetable broth.
• Also, try pairing it with grilled vegetables or a fresh salad for variation.

Frequently Asked Questions (FAQs)

1. Can I use beef instead of lamb?

Yes, beef is a great alternative. Just adjust cooking time accordingly.

2. Can I skip soaking the chickpeas?

Soaking is highly recommended for better texture and digestion.

3. Is this recipe beginner-friendly?

Absolutely. Just follow the steps, and you’ll have great results.

4. How do I store leftovers?

Keep the leftovers in a sealed container in the refrigerator, where they’ll stay fresh for up to four days.

5. Can I freeze it?

Yes! Abgoosht freezes well for 2–3 months. Thaw and reheat gently.

Final Thought

Abgoosht Recipe isn’t just a Persian recipe it’s a comforting connection to culture, tradition, and family. Its simple ingredients come together slowly, creating something far richer than expected. In fact, it’s one of those meals that feeds more than just your stomach.

Whether it’s your first time making it or you’re returning to an old favorite, Abgoosht is a dish that invites you to slow down, gather around, and enjoy something deeply satisfying. So, bring this timeless stew to your table  and enjoy the taste of something meaningful.