Veganism in Iran
Veganism is only growing around the world and our country is not different. Iran vegans are a growing community, with a growing demand for food that is specific to them. Besides, many tourists who visit Iran are vegan or vegetarian, which adds another demand. We’ve heard our guests often say that they’ve had trouble finding vegan restaurants or even vegan-friendly options in regular restaurants. You may have encountered the same problem, so what we aim to do in this blog post is to guide you through how you can best enjoy your time as a vegan in Iran!
We’d love to talk to you about Iranian culture when you come to Sarv Hostel, and be sure to check our Instagram, because who knows what events we may have! Also make sure to take a look at our other Isfahan blogs!
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- Breaking your journey between Kashan and Isfahan
The concentration of Iran Vegans in Tehran
Like most things that can be considered “trends”, veganism kind of started making its impact on Iran with Tehran. It is the city where vegans and vegetarians first started to be established as a community, and it is the city where the demand for products specific to them was first felt. In most other cities in Iran -even major ones like Isfahan or Shiraz- you’ll be lucky to find a couple of restaurants that are specifically tailored to you and you’ll have to usually make do with menu items that happen to fit your diet. That can result in having a pretty repetitive culinary experience in a country that is filled with so many exciting foods.
Tehran is a whole other story though. Since Iran vegans are a bit more concentrated in Tehran, this is the city where you’ll actually be able to choose from different vegan restaurants and even have access to places like Govinda Shop & Restaurant, where you can purchase vegan products and have the ability to cook for yourself. One can certainly see that other cities are catching up -or at least are trying to catch up- to the capital though. Iran could even become a fully vegan-friendly destination in the near future, which we will talk about in a little bit. For now, this monopoly of sorts remains an issue, so let’s get into what you can do when you just can’t find a place that serves dishes specific to you.
Iranian Dishes That Are Vegan-Friendly by Nature
There are plenty of delicious foods in Iranian cuisine that can be enjoyed by vegetarians and vegans. If you don’t have a problem with eating eggs/dairy products, you’ll find no short amount of eggplant-based dishes that mostly originate from the north of the country: There’s the delicious Kashk-o Bademjan which mainly consists of eggplants that are fried and then crushed until they have a paste-like consistency and whey, or the Mirza Ghasemi, which is essentially a tomato omelet that also has eggplants in it, the Borani Bademjan which is eggplants mixed with tomatoes, yogurt, and garlic, and so much more. Another particularly delicious dish is the Kookoo Sabzi, which is similar to a frittata made of herbs and eggs.
Now, if your diet is purely vegan, you may come across some issues during your time in Iran. Not because there aren’t a lot of vegan foods in Iranian cuisine, but because they’re kind of difficult to find in restaurants. So, unless you have the option to cook for yourself or get the chance to be invited to an Iranian house party where food is served, you might come across some difficulties.
Options for Pure Vegans
You do have another eggplant-based option: The roasted eggplant, which is more or less exactly what it sounds like plus tomatoes. Sometimes, lamb is added to the dish, and a bowl of yogurt is a pretty consistent side, but you can obviously opt out of the additions that aren’t allowed in your diet. You can also choose from the wide array of Persian Polos, which are different dishes that feature rice mixed with different herbs, meats, and legumes. The meat in these dishes can easily be omitted or even replaced with soy! Soy is perhaps surprisingly quite often used as a substitute for meat in Iranian households, not necessarily because of the vegan/vegetarian implications, but because it’s much cheaper.
The “Ash”
Another range of foods that you can choose from is the Iranian “Ash”es and soups. Ash is essentially a very thick soup that is loaded with herbs and legumes and comes in many shapes and forms. While some of these foods aren’t vegan-friendly at all -you may encounter an Ash that has shredded pieces of lamb in it, and besides, plenty of these foods use dairy products like whey, yogurt, or milk as essential ingredients. Take Ash-e Mast for example, which literally translates to yogurt Ash. However, it’s still very easy to find a vegan Ash.
One of the most popular of its kind is Ash-e Reshteh, which is made with rice noodles, legumes, and herbs. Adding whey as a topping is popular among Iranians, but you can just ask for a whey-free Ash-e Reshteh. You may also find it surprising that you can find vegan-friendly options among the Iranian Khoreshts -the closest equivalent to which would probably be a stew. Khoresht-e Karafs is a dish made with celery and herbs, and while it is usually cooked with meat, removing the meat altogether or replacing it with some mushrooms or other protein sources is not uncommon.
The Future of Veganism in Iran
As mentioned previously, more people are becoming interested in vegetarianism and veganism in Iran. And everybody knows that as the demand grows, so will the supply. Not only are a lot of people demanding more inclusive dishes in restaurants and cafes, but the Iranians who are in the food industry have also realized the potential of this uptrend and are investing in offering services specific to vegetarians and vegans in Iran and are trying to add options suitable for that demographic to extent restaurants.
Of course, the food industry is much larger than just the places that serve food: Offering organic products and substitutes for meat/dairy/oval-based products is just as important. As previously mentioned, the only place that really does that in the country right now is Govinda in Tehran. A lot of the issues are solved with the replacement of meat with soy, but that’s as long as we’re talking about replacing ground beef. Though there doesn’t seem to be much activity in realizing this market, one can only consider it inevitable.
All in all, veganism in Iran seems to have a bright future ahead of it, and just as the community grows in other parts of the world, so do Iran vegans.
The Best Vegan/Vegetarian Restaurants and Cafes in Iran
Now, we can finally get to the list. It doesn’t make too much sense to make such a list specific to one city, since it would either have to be about Tehran
Mehre Mitra
Located in the north of Tehran, Mehre Mitra Vegetarian Restaurant is one of the best and most prestigious vegan restaurants in Iran. From its beautiful, peaceful décor to the undeniably delicious menu items, this restaurant will surely please any vegan, vegetarian, and even people who don’t subscribe to this lifestyle. Be sure to try out their take on famous Iranian dishes like Ghormeh Sabzi, Tah Chin, and Fesenjan, their delightful appetizers like the Ab-Doogh-Khiar (contains dairy!), or even non-Iranian dishes like vegan burgers and pasta. They truly have something for everyone!
Iranian Artist Forum Veggie Restaurant
Located in the artistic/cultural complex that goes by the same name, the Iranian Artist Forum Veggie Restaurant in Tehran is highly sought after not only because of its atmosphere but also because of the varied and vibrant menu it offers. Iran vegans have been regulars of this restaurant for quite a while now.
Pure Vegetarian Cuisine & Café
Another Tehran operation, Pure Vegetarian Cuisine & Café probably has one of the most varied vegan menus out there in our country. Offering pizzas, burgers, Mediterranean cuisine, Iranian cuisine, desserts, coffee, and so much more, it’d be pretty difficult not to find something that matches your taste in Pure. Another great thing about Pure is the friendly English-speaking staff, so you already know you won’t have any problem with the language barrier.
Zima Restaurant
We’re finally out of the Tehran monopoly (but not for too long I’m afraid) with Isfahan’s Zima Fast Food Restaurant. Now, don’t be fooled into thinking that their specialty is limited to pizzas and burgers though. If you come to Isfahan, you will hear about Beryan. Now if you’re a vegan or vegetarian, you can’t try this local dish out, that is, not unless you go to Zima. They’re menu is far more varied though, so if none of the things listed so far sound good to you, you’ll still surely find something you like in this restaurant!
Filoo Food
Our second -and unfortunately last- Isfahan entry comes with kind of a sad story about the obstacles that people with bright ideas often face in Iran. Filoo started as a vegan fast-food truck in Isfahan’s Chaharbagh Abbasi Street, but they were shut down by the government just after they had gained a reputation for themselves in the Iran vegans community and were forced to move to a traditional shop, where they restarted their business. It’s nice to see that they’re still supported by Isfahan’s vegan/vegetarian community AND people who are just curious about vegan food.
Zamin Restaurant
We’re back in Tehran now with Zamin Restaurant, a place that offers a menu as varied and as enticing as its competitors. Vegan fast food, sushi, and Iranian dishes are all available in Zamin Restaurant, as well as some nice gluten-free options.
Vegan Options in Sarv Café
We at Sarv Hostel pride ourselves in offering our guests vegan and vegetarian options for dinner in our very own café. You can visit us on HappyCow or reach out to us in Sarv Café’s Instagram page for more information!
