15 Traditional Iranian Foods That Will Blow Your Mind

 All the best traditional Iranian food in one place – the street food, the fancy food, the drinks and my personal favourite: the sweets!

We love food and we love Iran!

Combine the two and you get this list of all the best traditional Iranian food and drinks for budget backpackers. We’ve included a bit of everything: food you can buy in the streets, food you buy in restaurants, some sweets (of course!) and a few typical Iranian drinks.

I’m writing this as I’m finishing our last piece of halva and reminiscing about all the delicious new things we got to try. In Iran, the bazaars are a wonderland of smells, tastes and colours. The best part is that, unlike in Morocco, you don’t need to blow your budget to have good food in Iran.

We did have a couple of food fails, though.

The worst one was probably the sheep stomach Liam had in Kashan. Ironically, we actually only entered the restaurant to see where this rotten smell was coming from, but as a true Iranian, the chef immediately offered us a free sample. And well… You can’t really say no, can you?

Alright, let met just lick my fingers and let’s get started!

Funny sign in Iran

Dirt-Cheap Street Food


Ash is the number one traditional Iranian food for backpackers.

It’s a tasty, thick spinach stew without meat that is served with sour cream, vinegar and sometimes a paprika-like spice. Most places have two versions, one normal ash and one with noodles which is then called ash reshteh (funny enough, reshteh means noodles).

The price averages €0.50 and one serving keeps you full for hours – what more do you need?

ash a traditional iranian food

Iranian Samosa

Forget tiny samosa appetizers – in Iran, the samosas are bigger than your hand, surprisingly delicious and make for a great snack in between meals. They come with a couple of different fillings, including spicy potato.

Iranian Samosa a traditional iranian food


Iranian kebab is a little different to what you’re probably used to. The bread comes in a bread basket with the meat on top and a cut-up raw onion and perhaps some basil on the side. The lack of sauces and veggies is made up for by the meat choice, though: chicken, lamb, brain (!), liver, mince, you name it.

Kebab Brain a traditional iranian food

Fancy Traditional Iranian Food

Zereshk Polow With Tah-Dig

Zereshk polow literally means barberry (similar to cranberries but more sour) rice and tah-dig is a crispy “cake” of burnt saffron rice scraped off the bottom of the pot. To go with this rice feast you get a side of chicken. That’s right – the real star here is the zereshk polow which is actually a typical wedding dish.

Zereshk Polow With Tah-Dig a traditional iranian food


Dizi reminded us of a nice Hungarian goulash, except there’s a little more work to it. The main ingredients in this soup are lamb, chickpeas, tomatoes and potatoes, and it’s brought out in a little pot. The traditional way to eat dizi is to first fish out the meat and then mash the vegetables into a paste with a big metal tool.

It tastes delicious, whether you go through that whole process or just eat it as a soup.

Man Serving Us Dizi a traditional iranian food

Kashk-e Bademjan

A spread made from egg-plant, onion and walnuts with a nice, refreshing mint kick at the end. It’s only served with a loaf of lavash, traditional Iranian bread, so don’t order this is if you’re really hungry, though.

Kashk-e Bademjan a traditional iranian food


Ah fesenjan, we miss you!

This was our favourite traditional Iranian food and here’s why: it’s a sweet, heavenly walnut-pomegranate sauce that looks like Nutella and tastes unlike anything you’ve ever had before. Pour this deliciousness on a juicy chicken breast and you’ve got yourself a winner, my friend.

Apparently the secret to a great fesenjan is to use oily walnuts. One of our Iranian friends confessed that his favourite fesenjan was actually not his mom’s but rather his aunt’s, because she uses fresh walnuts from a tree in her back yard.

Fesenjan a traditional iranian food

Iranian Sweets (My Favorite Part Of The List!)

Shirini Nargili

You’ll see these glorious, chewy coconut macaroons in most sweet shops in the bazaars. Grab a few and stroll through the bustling market, munching on a little piece of heaven.

Shirini Nargili a traditional iranian food

Haji Badam

We had SO MANY of these little bad boys. They’re easy to find, quite cheap, and best of all: they’re pretty damn delicious. We ended up having a permanent cookie deposit in our day bag and I can’t say I’m ashamed to admit it.

Small Macaroon a traditional iranian food


Halva is the perfect Iranian pastry – not only is it scrumptious, it’s also healthy. Similar to a Spanish turrón in consistency and taste, halva is made of sesame paste and is sweetened with honey. It’s rich in protein, iron and a few other nice things that a tired backpacker body likes.

In other words there’s no excuse for not having a daily bite of halva!


Gaz is the Iranian version of French nougat and is made from rose-water, egg whites and sap from a special plant. It’s deliciously chewy and will stick in your teeth for hours. Not-so-sexy holiday pictures coming up!

gaz a traditional iranian food

Carrot Jam

Did you even know carrot jam existed?

Well, turns out it’s a thing in Iran. We had it at breakfast in several hostels and the taste is actually not that bad. To be fair, all the jams we tried had enough sugar in them to make a 5-year-old run a marathon.

carrot jam in iran

Traditional Iranian Drinks


We disagree on this one. Liam thinks it’s refreshing, I think it’s way too salty. Doogh is basically yoghurt mixed with water, salt and ice cubes, but there’s something about it that’s just… Ew. Supposedly the taste gets better if you drink it regularly, and some even go as far as to call it “the Persian Coca Cola”.

I don’t know about that, but when you try it, see if you can find doogh with mint as that’s slightly nicer.

Liam trying a traditional iranian Doogh

Despite the face, Liam does actually like doogh

Iranian Beer

Just because you can’t (officially) drink alcohol in Iran doesn’t mean you can’t have a cold, refreshing beer. Non-alcoholic beer is widespread and is honestly not too shabby. You can find all sorts of flavors and brands, but we especially liked the lemon-flavored Istar beer.

No Alcohol Beer Iran

Chai Tea

In Iran, tea ends up replacing beer as the drink that brings people together. You can easily end up having a few cups a day without even noticing, but make sure you have a dentist on call. Iranians put an alarmingly large amount of sugar in their tea.

Ready to pack your bags? Check out how to get an Iran visa on arrival

If you want to drink your tea the Iranian way, put one sugar cube in the cup and another in your mouth and slurp away.

Chai tea a traditional iranian drink


Further Reading

Our Budget and Costs For Backpacking In Iran This post is a rundown of how much backpackers should budget when they travel to Iran. It contains average prices for food, transport, "fun stuff", ac...
How To Access The Internet In Iran – Finding The Best VPN Internet in Iran is a little tricky. Find out what a VPN is, why it's a good idea to access the internet in Iran through a VPN and which VPN is best V...
Should I Travel To Iran? 82 Things To Know Before You Go Are you asking yourself: "should I travel to Iran?" Then look no further amigo - you've found the ultimate list of things to know before you go.Tr...
How To Get The Iranian Visa On Arrival (VOA) – It’s Easy As Pie! In this post, we'll go through the requirements for getting the Iranian visa on arrival. This includes who can get it and who can't, what you'll need ...
Abyaneh Village Iran – A Hillside Time Machine An Abyaneh village tour is one of the best things you can do in Kashan! Find everything you need to know about doing it independently or with a tour r...
Couchsurfing In Iran – 12 Top Tips For An Unreal Backpacking Experience In case you didn't already know, Couchsurfing is absolutely massive in Iran. With more than 40,000 hosts in Tehran alone, the odds of getting an aweso...
By |2017-03-01T10:22:13+00:00December 5th, 2016|Categories: Food, Iran, Middle East|18 Comments

About the Author:

Mid-twenties American Studies and Spanish major who hit the road in 2013. A Danish viking with an Argentinian lust for life who loves eating cake, learning languages and riding bikes in summer. Also has terrible hand-eye coordination and struggles with spicy food.


  1. Neni December 5, 2016 at 1:14 pm

    Oh how I love their cuisine. And this post left me hungry! But now I know what to eat for dinner today 🙂

  2. Liam December 5, 2016 at 2:05 pm

    Glad to hear we’ve inspired you to do some Iranian cooking tonight! Enjoy your dinner and hopefully it helps with that hunger 🙂

  3. milad December 7, 2016 at 11:34 am

    Hey my friend we have had such a good time by eating some ash together
    I wish luck for both of you

  4. Sam December 8, 2016 at 1:20 am

    Very good ideas for good meals in Iran!!!
    And for the bestbackpackers : liver kebab in a traditional little restaurant near the bazar!! 😉
    Thank you Mariana and Liam! Have fun!!

  5. Liam & Mariana Ramblings December 8, 2016 at 1:49 pm

    Arrr the liver restaurant. Very good tip Sam, but i don’t know if our stomaches could handle another batch of those
    “chicken” kebabs…..

  6. Liam & Mariana Ramblings December 8, 2016 at 1:51 pm

    Thanks Milad,

    We loved our time and Ash with you! We can’t wait to do it again some time either back in Iran or when you come to Denmark next 🙂

  7. Numbaque February 20, 2017 at 7:13 pm

    The small macaroon things you mentioned are called “Hâj Bâdâm”. These little sweets are the most evil of them. Ypu can’t just stop eating once you’ve started 😀

  8. Mariana March 1, 2017 at 9:38 am

    Haha thanks for the tip! They’re terrible, you blink once and they’re literally all gone 😉

  9. elaheh May 11, 2017 at 8:53 pm

    I Live in iran and reallyyyy enjoyed reading your article
    (made me laugh spontaneously)
    I hope you guys come back and eat fesenjon again and also have a chance to try “ghorme sabzi” too!
    have fun whereever you travel !

  10. Liam & Mariana Ramblings May 22, 2017 at 6:39 am

    Hey Elaheh,

    I’m glad we could make you spontaneously laugh 🙂 hahaha We can’t wait to get back to Iran one day to hang out with you all again and some more Fesenjan!

  11. Zara August 30, 2017 at 5:23 am

    Hi. I’m an Iranian girl from the city of Ardabil. I recommend you to come to Ardabil to visit sheikh saffi al’din tomb and eat “black halva” and “Oma halva”; cause they taste like nothing in the world. They have special sweet taste of themselves.
    Also I’m not from Yazd, but i recommend you to eat Yazd’s “Qottab” too. B-) because I don’t like any taste in the world more than that.
    Good luck!

  12. M.A.K May 17, 2018 at 3:54 pm

    Only khoresht khalal. The most delicious food I’ve ever seen.. Hope you try it😋😋

  13. Sara June 24, 2018 at 11:25 pm

    Wow this article was very good and we have food tours in shiraz , we will happy to see you next time🌹

  14. hosna August 15, 2018 at 12:41 pm

    Glad you liked Iranian food but there are SO much more to try.

  15. Ashwin December 5, 2018 at 11:41 am

    Hi ..Zara..will you plz send me Irani chai recipe..my one of the most favourite tea ..I trying so many times to prepare but not successful yet..plz send me details how-to prepare Irani chai

  16. Moslem December 10, 2018 at 10:16 pm

    I live in north khorasan. One of local food is ” shir berenj “. This food very delicious. This dish is made of rice . milk and sugar . This food is simple and nutritious .
    Most people live the food . ” shir berenj. Eaten with grape juice. The main content. Of the. Food is rice. Milk and . Sugar and spicy.
    I hope you enjoy eating this food.

  17. vahid December 11, 2018 at 12:26 pm

    Local Foods of North Khorasan: kame joosh

    kame , a kind of dairy product similar to Yogurt, is used in local foods in the North Khorasan province. In addition to tomatoes, turmeric, mint, onions, walnuts, whey, butter, butter, oil, salt, pepper and turmeric, to prepare this dish. Of course, you can use the abstract in place of the kame , but this replacement will slightly change the original taste. A fast and simple wiping bowl that favors all the famous dishes of the North Khorasan province, but its authenticity goes back to Esfarayen. The native people of Esfarayen serve this food alongside them and plant vegetables along with it. I suggest that foreign tourists should try this delicious food.

  18. reza December 16, 2018 at 12:26 am

    Hi im an Iranan son from esfarayen city in north khorasan .recommend you to com esfarayen and visit omidieh warghah. And eat ghormeh . One of most popular food in north khorasan is ghorme. In addition to bing exprnsive ,this food is very heavy and high-fat. Its easy to prepare. Just make fresh lamb and cut it off pour the fried meat in to the container and add some salt to it . Close the lid of the container and give it a gentle heat for 45 minutes. The meal is ready. Enjoy your meal.

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