About this Recipe

Baghali ghatogh is noted as a signature dish of northern Iran. In particular, one of the oldest local dishes of Gilan, the city that in 2014 was registered by UNESCO for its creative and diverse cuisine.

Servings

4-6

Prep Time

17 mins

Cook Time:

25 mns

Convection/Gas:

Stove

Good For:

Lunch/Dinner/Snack

Diffculity

2-5

Calories:

218

Best For:

Veggie Lovers

Introduction

Baghali Ghatogh

(Fava Bean Stew)

Persian Cooking

By: Terry Randolph

To my delight, this was a food I experienced during ny sojourny in Iran several years ago. Baghali Ghatogh, or beans stew, is one of the oldest local dishes of Gilan cuisine. High in nutritional value, it’s a delicious and hearty stew whose main ingredients are Rashti beans, but can be prepared using lima beans instead.

Ingredients

  • 1/4 cup olive oil
  • 5 to 10 large garlic cloves (or preference), finely grated
  • 1 tsp ground turmeric
  • 14 oz double-peeled frozen Java beans, thawed (see Tip), or 2 (15 oz) cans butter beans, lima beans or cannellini beans, rinsed
  • 2 large bunches fresh dill (about 8.5 ounces), stems trimmed, finely chopped, or 1/4 cup dried dill
  • Kosher salt (such as Diamond Crystal) and black pepper
  • 3 to 4 large eggs

Prepration

Step 1
Add the oil and garlic to a medium pot, then set it over medium-low heat. Cook the garlic, stirring often, until fragrant and cooked, taking care not to burn it, 5 to 7 minutes. Add the turmeric, stir and cook until fragrant, about 30 seconds. Add the beans, dill, 1½ teaspoons salt and ¼ teaspoon pepper. Stir gently so the beans don’t break, and cook for about 3 minutes, just so the flavors meld and no longer taste raw.
Step 2
Increase the heat to medium-high, add enough water to cover the beans, about 2 cups (or more as needed, if you’re using cannellini beans, which absorb more liquid), and bring to a gentle boil. Partially cover with the lid barely ajar, reduce the heat to medium-low, and gently simmer, stirring occasionally, until the beans are tender, but still maintain their shape (no mushy beans please), and the flavors have come to life, about 12 minutes.
Step 3
Taste the beans and liquid for salt and pepper, and adjust as needed. The stew should be juicy enough to serve over rice, but if it seems too liquidy, remove the lid and cook a little longer to reduce it, keeping in mind that the eggs will also thicken it up. Add a little more water if the stew is too thick.
Step 4
Increase the heat to medium and add the eggs one at a time. If poaching whole eggs, use 4 eggs and make individual wells in the stew before adding each egg. Cook, uncovered, until the whites set and the yolk is cooked to desired consistency, 3 to 5 minutes. (Alternately, you can stir the eggs in: Add 3 eggs, then run a spoon through each egg to break them apart and cook, slightly covered, until the eggs set, about 3 to 5 minutes.) Taste, add more water if the stew is too thick, adjust seasoning and serve.
TIPS
Tip 1: Frozen double peeled fava beans can be found at Iranian and Middle Eastern markets, and online. If using frozen lima beans, use the same amount.
Tip 2: If using fresh favas: Use 3 pounds fresh fava beans in their pods. Remove the favas from their pod (the first thick layer) as you would to shell fresh green peas. Once podded, bring a small pot of water to a boil and prepare an ice bath. Place the podded beans in the boiling water for a quick minute or two, then drain and dunk in the ice bath. Drain and easily pop the skin off by giving the bean a squeeze.

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NUTRITION

Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins and minerals, among others. The percentages place here are only a guide.

Amount Per 100 grams

Calories: 218

In recognization of the African-Iranian community which blends African traditions with Iranian culture. They enjoy traditional Persian cuisine, but take care to not over indulge.