Loubia Polo (Persian Green Bean Rice Dish) With Crispy Tahdig And Sabzi Khordan (Fresh Herb Platter)
By Parastoo Jangouk, MD
Gastroenterologist in Austin, TX
As a kid growing up in Iran, we had access to fresh food on a daily basis. I remember I would go to the local grocery store with my mom every day to buy the ingredients she needed to cook. Persian main dishes consist of cooked meat and vegetables served with rice. The key part of the meal, however, is the side dish. You can always find a platter of fresh herbs, a bowl of pickled vegetables (called Turshi), or Greek yogurt served with cucumbers and dill. It wasn’t until the recent years when I started my plant-based journey that I started to reconnect with Persian food and appreciate the myriad of health benefits it provides. Today, in my practice as a gastroenterologist, I deal with the consequences of poor dietary choices on my patients’ health, and I always encourage them to kickstart their healthy lifestyle by adding more plants to their diet. I’m grateful that I was raised in a country where healthy eating was engrained in the culture. I hope the footprints of those healthy days are still alive somewhere within my gut microbiome!
Enjoy this healthy meal with 12 plant points.
Ingredients
- 2 cups basmati rice
- 2 cups green beans
- 4 tbsp tomato paste
- 1 large potato
- 1 medium onion
- 2 cloves garlic
- 1-2 tbsp cinnamon powder
- 2 tbsp turmeric
- ½ tbsp saffron
- ½ tbsp salt and pepper
- Vegetable oil
- 1-2 tbsp butter
- Basil sprigs
- Mint sprigs
- Cilantro sprigs
- Parsley sprigs
- 1 cup diced feta cheese
- 5-6 Radishes
- 6-8 Spring onion
Steps
Sauce:
- Finely chop onion and garlic and sauté in oil
- Add tomato paste
- Add 2 cups boiling water, season with turmeric, salt, pepper, and cinnamon
- Chop the green beans into 1in pieces and sauté separately in oil until nicely browned
- Add minced saffron to 2 tbsp boiling water and add to the beans
- Add the beans and saffron to the tomato, onion, and garlic sauce
Rice:
- Wash the rice
- Bring water to boil and add salt
- Add rice to the boiling water
- Drain the rice in a colander after 3-5 min when soft on the outside and firm in the center
Layering and Tahdig:
- Chop the potato into medium thick slices
- Add 1-2 tbsp butter to coat the bottom of the pan
- Cover the bottom of the pan with the potato slices
- Add a layer of rice and cover with a layer of sauce. Repeat until done
- Line the lid of the pan with a clean kitchen towel
- Steam for 45 min over low with the lid on
Herb Platter:
- Wash fresh herbs and radishes in cold water
- Chop and assemble platter
