دستور پخت غذاهای ایرانی به زبان انگليسي

[Diba]

Vegetable Salad With Walnuts
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Ingredients
Eggplants, 3 large (preferably fire-roasted and peeled)
Basil, 1 bunch (finely chopped)
Parsley, 1/2 bunch (finely chopped)
Mint, 1/2 bunch (finely chopped)
Garlic, 2 cloves (minced)
Angelica powder, 1 teaspoon
Walnuts, 1 cup (ground)
Verjuice, 1 1/2 cup
Olive oil, 1-2 tablespoons (optional)
Salt to taste

Direction
Pierce the eggplant in several places with a fork, place over medium-high fire on a stove or a grill until eggplant is soft.
If you are roasting the eggplant in the oven, place the pierced eggplants on a baking sheet and roast in a 400-degree Fahrenheit pre-heated oven for about 50 minutes or until fully cooked.
Remove from the oven or the grill and allow to cool in a colander. Remove the skin and chop eggplant finely.
In a large bowl, combine chopped eggplant, basil, mint, parsley, garlic and angelica powder. Add salt to taste.
Pour the verjuice over the eggplant and herb mixture. Mix well. Taste and adjust the seasoning. Drizzle 1-2 tablespoons of olive oil over the salad. Sprinkle ground walnuts over the salad.
Serve in a bowl with rice, bread and yogurt.

Health Benefits of Eggplants
Eggplants have many health benefits. Some of them are as follows:

a• Contains a potent antioxidant that protects cell membranes from damage. It protects the lipids or fats of our brain cell membranes

a• Contains tryptophan that may help you sleep better

a• Contains fiber, folate, vitamins B3 and B6, magnesium and potassium, which are all good for the heart

a• Phytochemicals in eggplant help reduce blood cholesterol and improve blood flow

a• Fiber of eggplant is important in the treatment of colon cancer because it is a relatively porous nutrient and because of this, as it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer. For best results, individuals who are interested in reducing their risk for color cancer should use the eggplant with its skin

a• Another important function of eggplants is that they act as antimicrobial, antiviral, antimutagenic and anti LDL, all of which is attributed to the action of a phenolic compound, chlorogenic acid, found in abundance in the vegetable. The acid is one of the most potent free radical scavengers found in the tissues of plants

a• Eggplants are also used to reduce glucose levels of Type II diabetes. This is attributed to the fact that the vegetable contains low levels of carbohydrates and high fiber levels

a• The potassium content in the vegetable helps strike a balance in the salt intake and maintains a good hydration level​

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[Diba]

Green Bean Stew With Chicken
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Ingredients
Chicken breast, 800 grams (boneless, skinless and cut into cubes)
Green beans, 800 grams (ends removed, cut into 2-inch pieces)
Onion, 1 large (finely chopped)
Garlic, 3 cloves
Tomato sauce, 1 can
Tomato, 1 large (peeled, seeded, finely chopped)
Turmeric powder, 1/2 teaspoon
Cumin powder, 1/4 teaspoon
Cinnamon, 1/4 teaspoon
Red pepper, 1/4 teaspoon (optional)
Lime juice, 2 tablespoons
Salt and pepper to taste
Olive oil

Direction
Heat 2 tablespoons of oil in a large saucepan over medium heat, add the chopped onion, saute until soft and light brown.
Add the minced garlic and saute for another 2-3 minutes. Add turmeric, stir well. Add the chicken pieces, salt, pepper, cumin, cinnamon and crushed red pepper if you like. Cook until the chicken is no longer pink.
Pour the chopped tomatoes and the tomato sauce; mix well. Add enough water to cover. Bring to a boil for a few minutes. Reduce heat, cover and cook on low heat for 45-50 minutes.
In the meantime, in a large frying pan, saute the green beans lightly in 2 tablespoons of oil on medium heat.
Add the beans to the pan, pour in the lime juice, add additional hot water if necessary, taste and adjust the seasoning.
Cover and cook for another 30-45 minutes on low heat until the chicken pieces and green beans are tender, most water evaporates and the tomato sauce thickens.

Health Benefits of Chicken, Tomato
Chicken is rated as a very good source of protein, providing 67.6 percent of the daily value for protein in 110 grams. The structure of humans and animals is built on protein.
We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require.
People looking for ways to reduce the amount of fat in their meals should eat more chicken. The leanest part of the chicken is the chicken breast. The fat in chicken is also less saturated than beef fat.
However, eating the chicken with the skin doubles the amount of fat and saturated fat in the food. For this reason, chicken should be skinned before cooking.

Tomato
Tomato benefits eyesight, hypertension, diabetes, skin problems and urinary tract infections.
It is considered both a fruit and vegetable, and forms an integral part of the cuisine all across the globe, especially in the Mediterranean region.
Daily consumption of tomato provides a great boost to health, apart from improving the flavor of food. It consists of a large number of antioxidants that have been proven to fight different forms of cancer.
It is a rich source of vitamins and minerals, and exerts a protective effect against cardiovascular diseases.​

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[Diba]

Parsley Souffle
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Ingredients
Parsley, 4 cups (rinsed and chopped)
Green onions, 2 cups (coarsely chopped)
Lettuce, 7-8 leaves (rinsed and coarsely chopped)
Onion, 1 small (coarsely chopped)
Dried fenugreek leaves, 1 tablespoon
Dried dill, 1 tablespoon
Eggs, 5
Salt, 3/4 tablespoon
Ground pepper, 1/2 tablespoon
Turmeric, 1/2 tablespoon
Liquid saffron, 2 teaspoon
Walnut, 3/4 cup
Barberries, 1/4 cup
Olive oil, 1/3 cup

Direction
Using a food processor to separately chop parsley, green onions, lettuce and yellow onion, making certain to not over chop to exude the herb’s natural juices and create a watery mush.
Using a large bowl, mix the chopped herbs, fenugreek, dill salt, pepper, turmeric and eggs, and whip with a large spoon for a good minute to blend all ingredients and incorporate the eggs (like making a cake).
Place frying pan over medium heat. Pour oil in the pan. Once the oil become hot, fold in saffron, walnuts and berries. Very carefully, add the mix to oil and spread the mix evenly to cover the entire surface of the pan.
Be careful that the liquid from the mix hitting the hot oil does not splatter and cause burns.
Place the lid onto the pan and cook for five minutes on medium heat and then lower temperature and cook for another 15 minutes.
Later, using a wide flat spatula, flip the cake over. If necessary, you can divide the cake into quarters or halves to easily flip over the souffle. Cook for another 20 minutes.
Serve immediately while hot; or pack a great sandwich for the following day.​

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[Diba]

Akbar Mashti Bastani
(Saffron Ice Cream)
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Ingredients
Creamy vanilla ice cream, 800 grams
Heavy whip cream, 200 grams
Rosewater, 1/4 cup
Pistachio, 1/3 cup (chopped)
Liquid saffron, 1/2 teaspoon

Direction
Pour the whip cream into a deep plate that you can place in the freezer.
You don’t want it to be too thick, so if needed use more than one dish to pour the whip cream into.
Once the whip cream is frozen, take a knife and cut it until little square pieces.
Bear in mind that the ice cream should not melt during preparations.
Place ice in a large bowl and then put a smaller bowl on top of the larger bowl to keep the smaller bowl cold.
Then pour all the vanilla ice cream into the smaller bowl and use a large spoon or spatula to mix the ice cream.
Add the saffron, rosewater, frozen whip cream squares and pistachio (you might want to keep some pistachios for later) and stir with the spatula until everything is evenly mixed.
Once it is well-mixed, pour the ice cream into a suitable container that can be placed back in the fridge.
At this time, sprinkle some pistachios on top (this is best if using a rectangular or square container to store the ice cream in). Allow the ice cream to freeze again and then serve as desired.

Health Benefits of Pistachio
Pistachios have been shown to reduce LDL (bad) cholesterol and increase the HDL (good) cholesterol after only a short period of regular consumption.
High in antioxidants such as vitamins A and E, they fight inflammation, protect blood vessels and reduce risk of heart disease. Even a moderate intake of pistachios has been shown to increase levels of lutein, an antioxidant well known for protecting against oxidized LDL, reducing heart disease.

Diabetes Help
Eating pistachios may help prevent Type 2 diabetes. Sixty percent of the recommended daily value of the mineral phosphorous are contained in just one cup of pistachios. As well as breaking down proteins into amino acids, phosphorous aids glucose tolerance.

Healthy Blood
Pistachios are an incredibly rich source of vitamin B6. Vitamin B6 is essential to make hemoglobin, the protein responsible for carrying oxygen through the blood stream to cells, and is also shown to increase the amount of oxygen carried.​

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[Diba]

Bean Salad with Pasta
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Ingredients
Green beans, 1 can
Kidney beans, 1 can
Navy beans, 1 can (or other white beans)
Black beans, 1 can
Garbanzo beans, 1 can (or less)
Lemon juice, as desired
Olive oil, as desired
Parsley, 3 tablespoon
Pasta, 1-2 cups
Salt and pepper to taste

Direction
Drain the cans of beans and rinse the beans in a strainer. Boil water to prepare the pasta and then once the pasta is cooked, drain in a strainer.
Mix all the beans and the pasta in a large bowl. Set aside and prepare the sauce to add to it.
For the sauce:
In a bowl, mix olive oil, lemon juice, parsley, salt and pepper. The amount of olive oil and lemon juice will vary depending on your taste. You can use vinegar instead of lemon juice. Mix the ingredients.
Pour the sauce over the beans and pasta, and mix all the ingredients. Leave in the same bowl, or transfer contents to another container and refrigerate before serving.
This can be a side dish, healthy snack, or meal.

Health Benefits of Parsley, Green Beans
Parsley is rich in many vitamins, including vitamins C, B 12, K and A. This means parsley keeps your immune system strong, tones your bones and heals the nervous system.
It helps flush out excess fluid from the body and supports kidney function. However, the herb contains oxalates, which can cause problems for those with kidney and gall bladder problems.
Regular use of parsley can help control your blood pressure. The folic acid in this herb is like a tonic for your heart.
Parsley essential oil, when massaged into the scalp, may reduce hair loss.

Green Beans
Green beans are some of the healthiest vegetables that you can eat. Whether you prefer to eat them raw, steamed or stir-fried, green beans are a great source of nutrients that can help boost your health.
Some of the nutrients found in green beans are listed below:

a* Vitamin K benefits the body by helping speed up the process of healing. For instance, when you develop a wound or any type of injury, vitamin K helps stimulate blood clotting, so excessive bleeding does not occur.

a* Vitamin C is another vitamin that can be found in high amounts in green beans. Just like vitamin K, vitamin C also helps speed up the healing of cuts, bruises and even burns and surgical wounds.
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[Diba]

Vegetable Salad
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Ingredients
Potatoes, 900 grams
Carrot, 1 medium
Peas, 2 cups
Firm yogurt, 1 1/2 cups
Mayonnaise, 2 tablespoons
Fresh dill, 5 tablespoons (chopped)
Lime juice, 1 tablespoon
Olive oil, 2 tablespoons
Cucumbers, 8-10
Salt and pepper to taste

Garnish
Parsley, a branch
Radishes, a few
Onions, 1/2 small

Direction
Cook potatoes, peel and cut into cubes. Place in a large mixing bowl and allow to cool to room temperature.
Grate carrot and add to potatoes along with peas. Then toss to mix. In a bowl, add yogurt and mayo.
Add enough salt and pepper to season the whole salad. Mix in chopped fresh dill.
Add dressing to the salad and mix well. Taste for seasoning and adjust as needed. Place the bowl in the fridge.
Slice cucumbers. Carefully arrange cucumber slices, making sure that each slice overlaps the other. Next cover the inside wall and place a row of cucumbers at the bottom.
Scoop in the potato salad pressing down firmly. Then even out the top. Cover tightly with a cellophane and place in the fridge for at least another hour.
Once it is ready to be served, carefully invert the pan onto a flat serving dish. Mix together lime juice and olive oil, then evenly pour over the ‘cake’. Sprinkle cucumber slices evenly with salt.
To style, add curly leaf parsley or any other type of herb in the middle. Then decorate it with radishes and spring onions.

Health Benefits of Cucumber
Cucumber belongs to the gourd family, cucurbitaceous, which includes gourds, melons and squashes.
One of the oldest cultivated vegetables, cucumber contains many vitamins and minerals that make them a healthy choice for cooking and snacking.
Cucumber has 96 percent water content that helps keep the body hydrated and regulates body temperature. It also helps in flushing out toxins from the body.
The high water content, vitamins A, B and C and the presence of minerals like magnesium, potassium and silica make cucumbers an essential part of skincare.
Facial masks containing cucumber juice can be used for skin tightening. Ascorbic acid and caffeic acid present in cucumbers can bring down the water retention rate, which in turn diminishes the puffiness and swelling under the eyes.​

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[Diba]

Shirazi Pilaf
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Ingredients
Rice, 3 cups
Black-eyed peas, 1 cup (rinse the beans and soak in cold water for 2-3 hours)
Onion, 1 large (half to be grated for the ground beef and half to be chopped up)
Ground beef, 800 grams
Dill, 1/2 cup
Turmeric, a pinch
Pomegranate paste, desired amount
Sugar, desired amount
Water, 3/4 cup
Salt and pepper to taste
Oil

Direction
Rinse rice and soak in warm water for 2-3 hours and add salt to the water. For the meatballs, in a bowl add the grated onion, ground beef, turmeric powder, salt and pepper.
Mix ingredients well. In a frying pan, heat oil (medium heat) and add the chopped onion.
Begin forming tiny meatballs and placing it in the frying pan. Once all the meatballs are prepared, stir the contents and then place the lid on top of the frying pan.
Leave the heat on a medium-low temperature till all the meatballs are cooked. In a small pot, boil some water and add the beans. Allow them to cook on a medium heat for 20-30 minutes (or until soft), then drain out water in a strainer.
In a large pot, bring water to a boil and add the beans into this pot, then add the rice. Allow the rice to boil and then strain the contents.
If using dry dill, add half of the rice to the pot, sprinkle the dill over the rice and cover with the remaining rice.
Place a towel or cloth over the lid of the pot and place it on the pot. The stove top temperature should be on high, and once steam begins leaving the sides of the pot you will take the temperature down to low.
Leave it on the stove top for over 45 minutes. In a small pot, pour in the water (3/4 cup) and bring it to a boil.
Add the amount of sugar you prefer and stir, then add some pomegranate paste. You will end up with a syrup that has a sweet and sour taste, and goes very well with Shirazi pilaf.
When the pilaf is done, mix the dill with the rice as you are taking it out of the pot.
Serve with the meatballs and pomegranate/sugar syrup.
It’s best not to pour the syrup over the entire pilaf, but to allow everyone to add it themselves to the pilaf in their plates.

Health Benefits of Rice
Great Source of Energy: As rice is rich in carbohydrates, it acts as fuel for the body and aids in normal functioning of the brain.
Cholesterol Free: Eating rice is extremely beneficial for health, simply because it does not contain harmful fats, cholesterol or sodium. It forms an integral part of balanced diet.​

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[Diba]

Green Bean Soup
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Ingredients
Olive oil, 2 tablespoons
Onion, 1 medium (diced)
Celery, 3 stalks (diced)
Garlic, 2-3 cloves (minced)
Fresh thyme, 1 teaspoon
Bay leaf, 1
Vegetable or chicken broth, 6 cups
Potatoes, 2 small (cut into bite-sized pieces)
Green beans, 250 grams (trimmed and cut into bite-sized pieces)
Small-shaped pasta, 250 grams
Spinach, coriander, leek and parsley, 200 grams (chopped)
White beans, 200 grams (rinsed and soaking for one day)
Salt and pepper to taste

Direction
In a large soup pot, warm the olive oil over medium heat. Add the onion, celery and 1/4 teaspoon of salt, and cook until the onion and celery are soft and translucent, 8 to 10 minutes.
Stir in the garlic, thyme and bay leaf, and cook until the garlic is fragrant, about 30 seconds.
Add the chicken broth, the potatoes and 1 teaspoon of salt to the pan. Increase the heat to high and bring the soup to a boil.
Lower heat to medium-low and simmer the soup for 5 minutes. Add the green beans and simmer for another 5 to 10 minuets, until both the potatoes and the green beans are tender.
While the soup is simmering, bring a pot of salted water to a boil and cook the pasta. Drain and set aside.
When the vegetables are tender, stir the white beans into the soup. Simmer until the greens are cooked and tender. Taste and add additional salt and pepper, if needed.
To serve, add a scoop of pasta to each bowl and ladle the soup over top.
Health Benefits of Vegetable
People who eat fruit and vegetables as part of an overall healthy diet generally have a reduced risk of chronic diseases.
Vegetables are important sources of many nutrients, including potassium, fiber, folic acid and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits.
Potassium may help maintain a healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower the risk of heart disease. Folic acid helps the body form healthy red blood cells.​

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[Diba]

Chicken Barley Soup
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Ingredients
Pearl barley, 1 1/2 cups (rinsed and soaked in cool water for an hour)
Chicken, 4 pieces (drumsticks or wings)
Carrots, 1 1/2 cups (shredded)
Onion, 1 large (peeled and quartered)
Celery, 2 stalks (cut into chunks)
Garlic, 1-2 cloves
Turmeric, 1/4 teaspoon
Bay, 2 leaves
Lemon juice, 2-3 tablespoons
Parsley, for garnish (chopped)
Salt and pepper to taste

Direction
Arrange the quartered onions at the bottom of the stockpot, add the chicken, celery, garlic, bay leaf, turmeric, salt and pepper.
Add enough water to cover all of the ingredients, bring to a boil on medium-high. Reduce the heat, cover and cook on medium-low heat for about 45-50 minutes or until the chicken is fully cooked.
Remove the pot from the heat and let cool. Drain the soup and pour into a bowl for later use. Separate the chicken from the bones and shred into small pieces.
Place the soaked and drained barley in a large pot, add the strained chicken soup and enough water to cover up to 3 inches.
Bring to a boil for a couple of minutes on medium-high heat, reduce the heat, cover leaving the lid a little ajar and cook for 45 minutes.
To the pot add the shredded chicken and the shredded carrots, stir. Add more hot water if needed. Cover and cook for another 40- 45 minutes on medium-low heat.
In the last 15 minutes of cooking, add the lemon juice, taste and adjust the seasoning.
Serve the soup in a bowl, sprinkle chopped parsley on top and serve with bread.

Health Benefits of Chicken
Chicken is rated as a very good source of protein, providing 67.6 percent of the daily value for protein in 110 grams. The structure of humans and animals is built on protein.
We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require.
People looking for ways to reduce the amount of fat in their meals should eat more chicken. The leanest part of the chicken is the chicken breast. The fat in chicken is also less saturated than beef fat.
However, eating the chicken with the skin doubles the amount of fat and saturated fat in the food. For this reason, chicken should be skinned before cooking.
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[Diba]

Stuffed Eggplant
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Ingredients
Eggplants, 4 medium (peeled in stripes)
Ground meat, 300 grams (lamb or beef)
Onion, 1 large (chopped)
Potatoes, 3 medium (peeled and cubed in small size)
Fresh green beans, 250 grams (trimmed, cut into 1-inch pieces)
Finely tomatoes, 3 medium (1 finely tomato diced and 2 tomatoes sliced)
Garlic, 2 cloves (minced)
Tomato paste, 1 tablespoon
Turmeric, 1/3 teaspoon
Cumin, 1/4 teaspoon
Powder red pepper, a pinch
Salt to taste
Almonds, 2-3 tablespoons (slivered)
Olive oil
Lemon juice

Direction
In a large frying pan, heat 3-4 tablespoons oil over medium-high heat, fry the eggplants until golden brown. Set aside to cool.
In a large skillet, add enough oil to cover the bottom over medium-high heat, saute the chopped onion until translucent. Add the minced garlic, saute for a couple of minutes and then add the turmeric powder, stir.
Add the ground beef and brown until well cooked and tender. Add the potatoes, green beans and chopped tomatoes after sauting each for a few minutes.
Pour cumin, red pepper and salt to taste. Saute all the ingredients together. Stir well and add 1/2 cup of water. Cover and cook on medium-low heat for 40 minutes.
Once the eggplants are cool enough to handle, sprinkle a small pinch of salt and generously spoon the mixture into the open eggplant and top with slivered almonds.
In the meantime, heat a tablespoon of oil in a large pan over medium heat, add the tomato paste to the pan and stir well. After a couple of minutes, arrange the tomato slices in single or overlapping layers.
Place the stuffed eggplants over the layered tomatoes, add a cup of hot water and fresh squeezed lemon juice. Cover and let simmer for 15-20 minutes on low heat.
To serve, place the stuffed eggplants onto a platter with rice or warm bread and yogurt.

Health Benefits of Eggplants
Eggplants have many health benefits. Some of them are as follows:

a• Contains a potent antioxidant that protects cell membranes from damage. It protects the lipids or fats of our brain cell membranes

a• Contains tryptophan that may help you sleep better

a• Contains fiber, folate, vitamins B3 and B6, magnesium and potassium which are all good for the heart

a• Phytochemicals in eggplant help reduce blood cholesterol and improve blood flow

a• Fiber of eggplant is important in the treatment of colon cancer because it is a relatively porous nutrient. As it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer

For best results, individuals who are interested in reducing their risk for color cancer should use the eggplant with its skin. Research has found that the skin of eggplant contains more fiber that the actual eggplant.​

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