How to Make Mazandarani Spinach Stew

If you live in the north of the Iran, you are probably familiar with spinach stew. This popular Mazandarani dish can be found on the menus of northern restaurants, indicating its popularity as a diverse option. If you haven't seen or heard of this dish up close, we'll tell you all about it here.

How to Make Mazandarani Spinach Stew

In fact, Northerners call spinach stew "Espenāsāk." But this stew has several major differences from the common spinach stew that you may have tried. It's worth trying and making because of these differences.

After making and tasting it, you'll probably become a permanent and satisfied customer of this Mazani stew. In this article, we will teach you how to make Mazandarani Espenāsāk stew.

Benefits of Espenāsāk Stew

Espenāsāk stew is rich in vitamins A, B, C, D, and E. Additionally, this dish contains minerals such as sodium, potassium, iron, calcium, magnesium, fiber, zinc, and more. Moreover, due to its high protein content, this dish increases body energy.

Northerners usually make Espenāsāk stew for children who are in their growth stage, as it strengthens the body. Athletes also include this stew in their diet plan. Pregnant women also consider this dish as an excellent option to strengthen their structure.

Furthermore, it's worth noting that the fiber in Espenāsāk stew is useful for those with constipation problems, making digestion much easier. Additionally, those with bone softness problems can somewhat compensate for their lack of vitamin D by consuming this dish since Espenāsāk stew strengthens and supports teeth and bones. These are just some of the beneficial properties of Espenāsāk stew. Now, let's see how to make this nutritious and delicious dish...

How to Make Mazandarani Spinach Stew

There are various ways to make Mazandarani spinach stew, but the foundation of all of them is the same. However, you are free to use other ingredients in the preparation of the stew. We will tell you the practical tips and tricks for cooking this food.


  • Spinach: 1 kg
  • Herbs (parsley, cilantro, tarragon, and mint): 300 g (chopped)
  • Lamb meat: 400 g
  • Onions: 2 medium-sized
  • Garlic: 4 cloves
  • Carrot: 1
  • Salt, pepper, and turmeric: as needed
  • Oil: as needed
  • Eggs: 2 (optional)
  • Chickpeas: 100 g (optional)


First and foremost, wash the spinach thoroughly. Keep the spinach in water for at least 20 minutes so that any dirt or sand will settle down. After draining the water, chop the spinach.

Dice the onions finely and grate or crush the garlic. Cut the lamb meat into 2 cm cubes.

Place a suitable pot over low heat and pour in oil. When it reaches the appropriate temperature, add the onions and sauté them. When the onions turn light golden, add the garlic. Be sure to add the garlic after the onions are browned because garlic burns easily.

Add the meat cubes and sauté them. When the meat has browned slightly and changed color, add turmeric and pepper. Add salt in the final cooking stage.

After the spices have sautéed and their raw taste is gone, add the fragrant herbs. Add chopped parsley, cilantro, tarragon, and mint and let them brown a little with the meat.

Using fresh garlic leaves can be a good substitute for garlic cloves. Don't worry about the smell of garlic. If you use garlic leaves in the preparation of Mazandarani spinach stew, it is a good replacement for garlic cloves.

Tips for making spinach stew with ground meat and chicken:

  • If you want to use red meat in the spinach stew recipe but don't want to spend a lot of time cooking the meat, use ground meat instead. The use of ground meatballs in northern dishes is very common and popular.

In this method, be sure to grate the onions and drain the water. Then mix the meat with turmeric, salt, and pepper and knead. Using garlic also makes it taste better. Fry the meat in small pieces with a little oil. Then add the vegetables and spinach and sauté. Do the rest of the steps as above.

  • In the spinach stew recipe with chicken, remove the meat and replace it with chicken. In this method, too, you will need less time to cook. Goose meat is also another option that you can use instead of red meat.

  • If you want a vegetarian spinach stew, replace the meat with various substitutes, such as eggs. Eggs are usually used in spinach stews when the meat is removed.

created: Wed 22/02/2023 modified: Wed 22/02/2023 By: namasho.com ID: 14
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