دستور پخت غذاهای ایرانی به زبان انگليسي

[Diba]

Chickpea Shortbreads
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Ingredients
Sugar, 2 cups (powdered)
Vegetable shortening, 2 cups
Chickpea flour, 4 1/2 cups
Yolks, 2
Ground pistachios for garnish

Direction
Preheat oven to 300˚ F. Place the oven rack in middle. Whisk together the powdered sugar with vegetable shortening for 10 minutes. Add egg yolks one at a time and whisk to combine. Add chickpea flour and knead for 10 more minutes.
Carefully roll out to a thickness of 1/2 inch and cut out into tiny shapes (the traditional shape is a four-leafed clover) and place on a baking sheet lined with parchment paper.
Decorate with ground pistachios and bake in oven for 30 minutes. Let cool completely, then carefully arrange on a plate.

Health Benefits of Chickpea, Egg
From cutting cholesterol to warding off hunger cravings, chickpeas are a must-have on your next grocery list.
Whether you call them chickpeas or garbanzo beans, these little legumes are a tasty and healthy treat.
One of the oldest cultivated vegetables in the Middle East, chickpeas have been a favorite for hundreds of years--and it’s easy to see why.
Here are three health benefits of chickpeas:
* Chickpeas are high in fiber and protein, and they have a low glycemic index. This powerful combination can help control your weight. Enjoying as little as 1/2 cup (125 ml) of chickpeas daily can keep you feeling full--and consuming fewer calories.
* Including 3/4 cup (175 ml) of chickpeas in your diet each day can help lower LDL (bad) cholesterol levels, which reduces the risk of heart disease.
* Chickpeas and chickpea flour can be used in salads, soups, curries, stews and sweets. Or consider roasting them with your favorite savory spices. High-protein chickpea flour is gluten-free and can be used to make pancakes, or can serve as a substitute for eggs in baked goods.

Egg
* Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.
* In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
* One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
* According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke and heart attacks.​

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[Diba]

Apple Stew With Apricot
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Ingredients
Beef, 700 grams (washed, cubed and boneless)
Apples, 5 (peeled, cored and sliced)
Dried apricots, 1 cup
Onion, 1 large (chopped)
Ripe tomato, 1 medium (diced)
All-purpose flour, 2 tablespoons
Garlic, 3 cloves (minced)
Fresh lime juice, 2 tablespoons
Sugar, 2 tablespoons
Turmeric, 1 teaspoon
Ground cinnamon, 1 teaspoon
Rose petals, 1/2 teaspoon (crushed)
Cardamom, 1/3 teaspoon (crushed)
Ground nutmeg, 1/8 teaspoon
Olive oil or vegetable oil
Salt & pepper to taste

Direction
In a large bowl, combine the apple slices and lime juice. Set aside. In a large stewing pot, add 2-3 tablespoons of oil on medium-high heat, add the chopped onions, stirring occasionally, saute until soft and golden brown.
Add the turmeric powder, stir well and add the minced garlic. Saute for a couple of minutes. Don’t leave the pot unattended, garlic burns quickly.
Add the beef cubes and brown on all sides. Add the tomatoes, crushed rose petals, cardamom, and salt and pepper to taste.
Add enough hot water to cover all ingredients by 2-3 inches. Bring back to a boil for five minutes.
Reduce the heat to medium, cover and cook for an hour or until meat is tender. Meanwhile, heat 2 tablespoons of oil in a large frying pan, add the apples, cinnamon and nutmeg until apples are golden and soften a little.
Add the flour, stirring well to blend. Add the apples, apricots and sugar to the stew, cover and cook for 15-20 minutes on low heat until the flavors blend. Add a little water if necessary and adjust the seasoning.
Serve warm in a bowl with rice, yogurt and salad.

Health Benefits of Apricot
The apricot is often overlooked in favor of other common fruits such as the apple, pear, orange or banana. But the apricot is just as healthy as other fruits, in some cases even healthier.
Aside from the many health benefits, the apricot is a wonderful diet food, providing a large amount of healthful nutrition to the body as well as keeping down caloric intake, as three apricots have 50 calories.
Like apples or oranges, there are several varieties of apricots, but you will typically find only one or two types to choose from in your local supermarket or fruit stand, depending upon your location.
These small, golden-orange fruits share the same particular health benefits, so it’s just a matter of taste as to which type of apricot you would favor. The slightly tart fruit is versatile, able to be used in a number of ways and recipes, or just enjoyed fresh right off the fruit stand.​

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[Diba]

Almond Cake
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Ingredients
Eggs, 6 large
Granulated sugar, 2 1/2 cups
Vegetable oil, 3/4 cup
Cardamom, 2 1/2 teaspoons (ground)
Almond slivers, 3 1/4 cups
All-purpose flour, 1 cup
Baking powder, 1 teaspoon
Water, 1 1/2 cups
Lemon juice, 2 tablespoons
Rosewater, 1/2 cup
Pistachios, 1/4 cup (shelled & finely chopped)

Direction
Preheat oven to 350ºF. Spray an 8×8 baking pan and a 9×13 baking pan with cooking spray.
Separate yolks and whites from 6 eggs into two medium-sized bowls. In the bowl with the egg yolks, add sugar and whisk together until white in color
Whisk in 3/4 cup vegetable oil and cardamom. In a food processor, grind 3 cups almond slivers until fine powder.
Make sure it measures out to 2 1/2 cups and add to egg yolk mixture. Using the reserved egg whites, whisk until glossy.
Add to egg yolk mixture and combine. Gradually whisk in all-purpose flour and baking powder.
Pour batter into prepared pans. You do not want a thick cake so make sure batter is 1/2-inch to 3/4-inch deep in pans.
Bake for 30 minutes or until toothpick inserted to center of brownie comes out clean. In a small saucepan combine sugar, water and lemon juice, then bring to boil for 5 minutes.
Remove saucepan from heat and stir in rosewater. Cut the cake into desired shapes.
Pour the syrup on it while the cake is hot. Garnish cake with 1/4 cup almond slivers and pistachios. Let cake cool to room temperature and then serve.

Health Benefits of Almond
Almonds can be used for curing health problems like cough, constipation, anemia, diabetes, heart problems, impotency and many respiratory problems. Along with these benefits, the nut will provide good dental care, hair and skin.
When compared to many other nuts, almond is highly enriched with vitamins and nutrients like magnesium, phosphorous, vitamin E, copper, calcium, niacin, zinc, iron and selenium.​

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[Diba]

Lamb Meatballs
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Ingredients
Ground lamb, 500 grams
Onions, 1/4 cup (chopped)
Ground cinnamon, 1/2 teaspoon
Cumin, 1 1/4 teaspoons
Ground black pepper, 1/4 teaspoon
Cornstarch, 2 teaspoons
Egg, 1 large (lightly beaten)
Parsley, 2 teaspoons (chopped)
Mint, 1 teaspoon (fresh and chopped)
Tomatoes, 700 grams (diced)
Vegetable stock, 2 cups
Pomegranate juice, 3/4 cup
Honey, 3 teaspoons
Garlic, 4 cloves (minced)
Tomato paste, 1 teaspoon
Lemon juice, 1 teaspoon
Cinnamon, 1/2 teaspoon
Olive oil, 1 tablespoon
Salt, 1 teaspoon

Direction
In a large bowl, using your hands, combine lamb, onions, cinnamon, cumin, salt, black pepper, cornstarch, egg, parsley and mint until fully incorporated. Cover with plastic wrap and refrigerate for 30 minutes.
Heat a large Dutch oven over medium-high heat and add tomatoes, vegetable stock, pomegranate juice, honey and garlic. Then pour tomato paste, lemon juice and cumin.
Using a hand blender, puree tomatoes, leaving some tomato chunks intact. Bring tomato sauce to a boil, then reduce heat to low and simmer for 30 minutes.
Line a baking sheet with plastic wrap and scoop out one teaspoon of the lamb mixture. Roll in your hands to form the meatball and place on the lined baking sheet.
Dip your hands frequently in a bowl of water to keep your hands damp, and to prevent the meatball mixture from sticking.
You will make approximately 30 meatballs. Heat a large non-stick skillet over medium-high heat and add olive oil.
Working in batches, place about a third of the meatballs into the hot skillet. Brown each side of the meatball, gently rotating them every 3 minutes.
Place browned meatballs onto a plate lined with paper towels. After the oil drains, gently place them into the tomato sauce.
Continue browning meatballs until they are all cooked. Simmer meatballs in the tomato sauce for an additional 40 minutes, until meatballs are cooked through and the sauce is thick.
Meatballs and sauce can be served at this point, or they can be refrigerated and reheated before serving.​

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[Diba]

Rice With Green Peas
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Ingredients
Red meat, 700 grams
Onion, 1 large
Garlic, 4 cloves
Turmeric, 1 teaspoon
Tomatoes, 3 large (chopped)
Green peas, 700 grams
Spice mixture, 1 1/2 teaspoons (including cinnamon, coriander, cardamom and cumin seeds)
Tomato paste, 2 teaspoons
Salt & pepper to taste
Rice, 4 cups
Oil

Direction
Dice onion and mince garlic. Saute in some oil until translucent. Cut meat in small bite-size chunks, season with salt and pepper then add to onion. Cook meat until brown on all sides.
Add chopped tomato to meat. Cover and cook on low for one hour. While the meat is cooking, make sure that all the juices do not evaporate.
Once the meat has cooked all the way through, add tomato paste and mix well. Add one tablespoon of spice mixture and mix well. Add more salt to adjust seasoning.
Add green peas and cook uncovered for about half an hour. There should be very little juice left once the mixture is ready to be added to the rice.
Wash rice thoroughly. Bring 12 cups of water to a boil. Season with salt. Cook for 10 minutes until rice is well cooked.
Drain rice and rinse with cold water. Add a thin layer of canola oil to the bottom of the pot. Add about 2 tablespoons of water and shake pan so that oil and water are mixed.
Add one layer of white rice, then add one layer of the meat and green pea mixture along with 1/4 teaspoon of spice mixture.
Very gently move the rice and meat mixture to combine. Continue layering until all the ingredients are used. Be sure to finish with a layer of white rice on top.
Cover the pot and cook on high for 10 minutes. Mix 1/4 cup of canola oil or butter, with 1/4 cup of water. Pour all over the rice. Wrap lid in a towel and place back on the pot. Cook on low for one hour.

Health Benefits of Green Peas
Green peas contain nicotinic acid that reduces cholesterol in the blood.
They have the ability to dissolve clumps of red blood cells that are destined to become clots. This clot prevention is due to the presence of the special plant protein called lectins.
Also, green peas may help in the prevention of all forms of cancer due to its high content of vitamins A and C.
They contain insoluble fiber that aids intestinal mobility, helps lower cholesterol and reduces the risk of heart disease and stroke.
Green peas have lutein, the carotenoid with a proven record of helping reduce the risk of age-related macular degeneration and cataracts.​

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[Diba]

Pomegranate Fudge
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Ingredients
Pomegranate juice, 2 cups
Butter, 2 tablespoons (unsalted)
Milk, 1/2 liter (condensed)
Chocolate chips, 500 grams (dark)
Pistachios, 1/4 cup (shelled and chopped)

Direction
In a small pot, bring pomegranate juice to boil, then reduce heat to low and cook until it reduces to 1/3 cup.
Place another small pot inside a larger pot filled partially with water to make a double boiler. In the top pot, add butter, milk and chocolate chips.
Heat the pot over low heat to gently melt the chocolate, stirring constantly to prevent burning.
When the chocolate is completely melted, thick and smooth, stir in the pomegranate concentrate. Line an 8x8-inch baking dish with foil and lightly grease the foil.
Pour chocolate mixture into the prepared baking dish, gently tapping the dish to smooth out the fudge surface and to remove air bubbles. Sprinkle the top with pistachios. Refrigerate fudge for at least 4 hours to set.
Lift the foil containing the fudge out of the pan and cut fudge into 1-inch pieces or desired other size. Dip your knife into a glass filled with hot water between slices if it is starting to stick to the fudge.

Health Benefits of Pomegranate
This fruit is popular for its deep, red juice that is packed with lots of antioxidants that may help maintain a smooth and wrinkle- free skin.
Aside from the possibility of helping people maintain a youthful and glowing skin by keeping the blood platelets together, there are so many health benefits of pomegranate to people of all ages.
While no health claims are made regarding pomegranate whatsoever, here are some of the remedies and uses that people hope pomegranate can help with.

a1. It may help reduce the risk of having a heart disease, heart attacks and strokes. Studies show that drinking pomegranate juice daily may help support the normal blood flow to the heart. Because of its antioxidant properties, pomegranate keeps cholesterol away and helps keep the arteries clear of clots.

a2. It may help support the body’s normal defense in the prevention of certain cancers. Since pomegranates have very high levels of antioxidants called flavonoids that is thought to be effective in counteracting cancer-causing radicals. Experts recommend including this fruit in one’s diet.

a3. It may help reduce the risks for illnesses such as atherosclerosis, osteoarthritis and diabetes. Because of the properties of pomegranate, conditions that are known to cause the thickening of arterial walls and damage to cartilage and joints are prevented by this fruit. Further studies are needed to verify these claims.​

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[Diba]

Persian Bean Soup
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Ingredients
Beans, 1 cup (soaked overnight)
Onion, 1 large
Garlic, 6 cloves
Turmeric, 1 tablespoon
Spinach, 500 grams
Parsley, 3 cups
Cilantro, 3 cups
Chives, 1 cup
Mint, 1 cup
Salt and pepper to taste
Oil for frying

Garnish
Red onion, 1 medium
Mint, 1 teaspoon (dried)

Direction
Saute diced onion and minced garlic in some oil until just past translucent. Add turmeric and mix well. Add beans and 10 cups of water. Bring to a boil and cook covered for 1 1/2 hours.
In the meantime, clean and chop herbs and spinach, and add them to the beans.
Season it with salt and pepper. Cook covered on medium for another 1 1/2 to 2 hours until beans are cooked all the way through.
Slice the red onion in thin half moons and saute in oil until golden. Add dried mint and continue to fry on low heat until onion becomes crispy. Once the soup is ready, ladle it in bowls and place the onion garnish on top.

Health Benefits of Spinach
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.
One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement.
It is an excellent source of more than 20 measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories. Spinach is an excellent choice for nutrition without high calories.
Spinach contains more than a dozen flavonoid compounds, which work as cancer-fighting antioxidants. These elements neutralize free radicals in the body and help prevent cancer.
In fact, a study conducted by New England researchers showed women who ate spinach on a regular basis had a lower breast cancer risk.
Spinach extracts reduced skin cancer in lab animals and showed promise at slowing stomach cancer as well.
According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol.​

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[Diba]

Chicken Stew
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Ingredients
Chicken breasts, 2 (cut up into pieces)
Carrots, 3-4 medium (peeled and cut into circles)
Potatoes, 2 medium (cut into little pieces/squares)
Green beans, 2 cups (fresh or frozen, chopped)
Onion, 1 small (chopped)
Turmeric, a pinch
Corn, 1/2 can
Tomato paste, 2 tablespoons
Green peas, 1/2 cup
Mushrooms, 1/2 cup (optional)
Salt and pepper to taste
Oil for frying

Direction
In a frying pan, pour some oil and fry the potatoes. Once they are done, place them aside. Then do the same for the carrots, green beans and the green peas.
In a pot with a lid, pour some oil and allow it to heat up on a medium temperature. Then saute the chopped onions until they are tender.
Add the chicken pieces and stir. Add salt, pepper and turmeric to the chicken. Add the vegetables and mix the ingredients.
Add approximately 1 1/2 cups of water to the tomato paste and stir. Add some lemon juice and a pinch of salt and pepper to the paste.
Pour the paste over the contents in the pot and mix. Place the lid on the pot and allow the contents to cook for an additional 30-40 minutes on a medium-low temperature. At the end, add corn and serve the chicken dish.

Health Benefits of Chicken
Chicken is 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.
People looking for ways to reduce the amount of fat in their meals can 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 is best skinned before cooking.
Studies show that some sections of the population, especially older people, have poor protein intake. But protein may be important in reducing bone loss in older people.
In one study, the 70- to 90-year-old men and women with the highest protein intake lost significantly less bone over a four-year period than those who consumed less protein.
Animal protein, as well as overall protein intake, was associated with preserving bone.​

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[Diba]

Rice With Potato Crust
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Ingredients
Rice, 3 cups
Water, 16 cups
Salt, 2 tablespoons
Hot water, 1 tablespoon
Butter, 2 tablespoons (unsalted and melted)
Saffron, 1/2 teaspoon (crushed)
Vegetable oil, 1 1/2 tablespoons
Potato, 1 (cut into 1/4-inch thick circles)

Direction
In a medium-sized bowl, soak 3 cups of rice with water. Gently wash the rice by stirring in the water with your hand.
This helps wash some of the starch and grit out. Pour out the water and repeat two more times. After washing the rice a third time, let the rice soak in 8 cups of water and one tablespoon salt.
In a small bowl mix one tablespoon hot water, butter and saffron. In a pot bring to boil 8 cups of water with one tablespoon.
When the water has come to boil, pour out the water in the bowl containing the soaking rice. Add the wet rice to the boiling water.
When the water comes to boil again and the rice floats to the top of the pot, pour the contents of the pot into a fine colander.
You know your rice is ready to strain if you bite a rice kernel and the center is still uncooked. Return the pot to the burner, set heat to medium and add vegetable oil and potato.
Using a spatula, gently scoop the drained rice into the pot. Make sure you do not push the rice in together as this will result in mushy rice.
Scatter the rice throughout the pot, in a pyramid shape until finished. Your pot should not be filled to the top.
You will need about 3 inches between the top of your rice and the top of the pot. If you must tap the rice off of your spatula, do not tap it against the pot.
This will move the rice in the pot and press them together. Tap your spatula against the colander. Using the handle of a long wooden spoon or another utensil, gently press several holes around the rice down to the potato crust.
This will allow the steam to travel freely through the pot. Pour the saffron mixture over the top of the rice. Cover the lid of your pot with a clean towel or several paper towels, and set firmly over your pot to prevent steam from escaping.
The towel will keep the condensation from dropping back into your rice and turning the rice into mush.
After 7 minutes, lower the heat to low and let the rice finish cooking for another 45 minutes. You will know your rice is done because it has fluffed up.
To serve, you can place a large round platter over the top of the pot, then carefully invert the pot and remove gently.
This will create a cake-effect, with the potato crust showing on top. Or, you can use a spatula to gently remove the rice and scatter on your serving platter, creating a pyramid-effect, placing the crunchy potatoes on top or surrounding the rice.​

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[Diba]

Ground Beef Kebab
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Ingredients
Onions, 2 medium-sized
Ground beef, 1 kg
Butter, 1 tablespoon (unsalted)
Tomatoes, 500 grams (diced)
Sumac, 1 tablespoon
Salt, 2 teaspoons

Direction
Using a food processor, grate onions. Place the onion mixture into a blender and puree until smooth, about 2 minutes. Place the onion mixture in a strainer over a bowl and drain the juice.
The kebab will not hold its shape if the mixture has too much water. Use the food processor again, but with the chopping blade, mix the onion with salt and ground beef.
Meat-onion mix should have elasticity and stretch. Put the mix into a big bowl and knead like dough.
Texture should be airy, not a solid mass like in a hamburger. The mix should not stick to your hands.
Place the mix in a refrigerator in a covered bowl for 2-4 hours. Remove the mixture from the refrigerator 30 minutes prior to cooking.
Form kebabs in the desired shape and place them on a baking sheet. Heat a large non-stick skillet to medium high and add butter.
When butter melts, place kebabs on a hot skillet, being careful not to overcrowd the pan. After approximately 3-5 minutes, turn kebabs over and brown the other side.
Remove kebabs from skillet and place in a serving platter. Continue browning kebabs until all of them are cooked. Pour tomatoes and sumac into the pan.
Using a wooden spoon, scrape up browned bits from the bottom of the pan and bring mixture to a boil over medium-high heat.
When tomato juice reduces by a third, add reserved kebab, reduce heat and simmer for 10 minutes until cooked through.

Health Benefits of Onion
The onion, which derives its name from the Latin onio and French oignon, is highly valued for its therapeutic properties, which are associated with its pungency.
While all onions are healthful, yellow onions are ranked as the most healthful as they are the most pungent, followed by red, and then white onions.
Onion is rich in calcium and iron, and has a moderate protein content.
The iron in onion is easily absorbed and therefore commonly prescribed for anemia by health experts.
The onion has been used as a home remedy since ancient times. Even today, raw onion juice mixed with honey is used as an expectorant to get rid of phlegm associated with respiratory problems such as cold, cough, bronchitis and influenza.
Scientists have identified approximately 150 phytonutrients in the onion, but so far only a few have been studied and their healing qualities determined.
Phytonutrients quercetin and isothiocyanates, which are abundant in onions, have been found beneficial in treating inflammatory diseases such as asthma, bronchitis, arthritis and fibromyalgia.
Quercetin has also been found to be helpful in reducing the risk of colon cancer.
Research shows that including onions regularly in the diet can reduce high blood pressure and high cholesterol. This is attributed to the sulfur compounds, chromium and vitamin B6 in onions.
Recent research shows that onions kill bacteria that cause tooth decay and gum disease and other dental problems. Chewing a raw onion for three minutes is sufficient to kill all the germs in the mouth and placing a piece of onion on the affected tooth or gum can also relieve toothache.​

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