Hearty & Healthy Beef and Bean Khoresh: A Simple Persian Stew Recipe

The captivating aroma of exotic spices, combined with tender cuts of beef and wholesome beans, creates a truly unforgettable culinary experience. This simple yet profound Beef and Bean Khoresh, a beloved Persian stew, is a testament to the rich and flavorful traditions of Iranian cuisine. Crafted with care and packed with healthful ingredients, this soulful stew brings together lean beef, tender beans, and crisp cauliflower in a symphony of tastes and textures. It’s a dish that not only nourishes the body but also warms the heart, making it a perfect addition to any dinner table seeking a taste of global comfort.

It’s often said that stepping outside one’s comfort zone can lead to the most delightful discoveries, and in the culinary world, this couldn’t be truer for me. For years, my kitchen adventures were largely confined to the familiar and comforting landscapes of New England classics, Southern comfort food, and the vibrant spices of Southwestern cooking. If someone had told me then that I would eventually venture far beyond these regional boundaries and embrace global flavors with such enthusiasm, I would have been utterly incredulous. “Never ever ever,” I probably would have declared, thinking only of the occasional foray into Chinese takeout or a simple Italian pasta dish.

However, life – and my palate – had other plans. Our culinary journey recently took an exciting turn, starting with a festive German feast for Christmas, a delightful departure from the norm. And now, quite unexpectedly, Sunday dinner transported us to the heart of Persia. This beautiful Khoresh, served alongside fragrant Simple Tumeric Rice with Peas and warm, fluffy naan bread, has completely captivated me. I am now thoroughly hooked, eagerly anticipating where our next global culinary exploration will lead! It’s an invigorating feeling to discover new traditions and techniques, especially when the results are as satisfying and delicious as this Persian stew.

Understanding Khoresh: A Staple of Persian Cuisine

“Khoresh” (pronounced kho-resh) is a broad, generic term in Persian cuisine referring to any stew-like dish, and it forms the backbone of many Persian meals. While there are numerous variations, each with its unique combination of ingredients and spices, they all share a common thread: a rich, flavorful broth, tender meat (or vegetables), and a medley of aromatic herbs and spices that simmer slowly to meld into a harmonious whole. This particular Beef and Bean Khoresh is a delightful entry point into this culinary world. It bears some resemblance to the renowned Ghormeh Sabzi, a famous Persian herb stew, and indeed, if I had incorporated a significant amount of sautéed fresh herbs, it might very well have transformed into that classic dish.

However, as a newcomer to Persian cooking and not adhering strictly to any single traditional recipe, I’ve chosen to keep this version more generally termed “khoresh.” My aim was to create a flavorful yet accessible stew, a perfect introduction for those, like myself, who are just beginning to explore these magnificent flavors. The beauty of Khoresh lies in its versatility, allowing for creative interpretations while still honoring the essence of Persian cooking. In an effort to lighten this dish up a bit, I used very lean beef which will obviously never get as tender as other cuts, so I added tender beans and cauliflower to counter that. Also, other than 1 little tablespoon flour, this is a clean dish. Beyond delicious, this stew will absolutely grace our Sunday dinner table again.

Beef and Bean Khoresh (Persian Stew)

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Authur: Erica

Servings: 3

Ingredients

3 T extra virgin olive oil divided
1 medium onion diced
1 lb Top Round steak or other lean beef cut into 1-in cubes
1 T all-purpose flour
2 t ground dried coriander
2 t turmeric
½ t cumin
½ c ground cinnamon
½ t kosher salt
¼ t fresh cracked pepper
½ beef bouillon cube
2 ½ c water
1 c finely chopped cauliflower
¼ fresh parsley chopped
1 15.5 oz can kidney beans, drained and rinsed
juice of half a lemon

Instructions

In a large saucepan, heat 1 T olive oil over high heat. Add the onion and cook briefly until translucent. Remove onion from the pan and set aside.
To the same saucepan, add the remaining 2 T olive oil to the saucepan. Toss the steak with the flour to coat. Add the meat to the pan to brown on all sides.
Once meat is browned, add the coriander, turmeric, cumin, and cinnamon, and cook 1 minutes. Add back the onions, and the salt, pepper, 1/2 bouillon cube, and water. Reduce heat to low and simmer 30 minutes. Add the cauliflower and simmer another 30 minutes to the thickness of a thick stew. Add the parsley, beans, and lemon juice. Taste for seasoning and serve. Yields: 3-4 servings.

The Magic of Persian Spices in Your Khoresh

The soul of any Persian Khoresh lies in its intricate blend of spices, and this Beef and Bean Khoresh is no exception. It’s a masterclass in how a few well-chosen spices can transform simple ingredients into a dish bursting with complexity and warmth. Our recipe features a delightful quartet:

Coriander: Ground dried coriander lends a warm, citrusy, and slightly sweet note, providing a foundational aroma that is both subtle and inviting. It’s a key player in many Middle Eastern and Persian dishes.
Turmeric: Beyond its vibrant golden hue, turmeric contributes an earthy, slightly bitter, and peppery flavor. It’s also renowned for its anti-inflammatory properties, adding a healthful boost to the stew.
Cumin: Ground cumin brings a distinctive earthy, warm, and slightly pungent aroma, adding depth and a touch of smoky flavor that rounds out the spice profile beautifully.
Cinnamon: While often associated with sweet dishes in Western cuisine, cinnamon is frequently used in savory Persian dishes. Here, it imparts a unique sweet-spicy warmth, creating an unexpected but delightful layer of flavor that elevates the entire stew.

These spices, combined with fresh cracked pepper and a touch of kosher salt, create a rich and aromatic base that permeates the beef, beans, and cauliflower. The slow simmering process allows these flavors to meld and deepen, resulting in a stew that is both comforting and exhilarating to the palate. The addition of fresh parsley at the end adds a bright, herbaceous finish, cutting through the richness and adding a pop of color and freshness.

Crafting Your Khoresh: Tips for Success

Creating a delicious Beef and Bean Khoresh is a straightforward process, but a few key tips can elevate your results:

Browning the Beef: Don’t skip this step! Thoroughly browning the lean beef on all sides before adding liquids is crucial. This process, known as the Maillard reaction, develops deep, savory flavors and a beautiful crust that adds immense richness to the stew. Use high heat and don’t overcrowd the pan to ensure proper browning, not steaming.
Sautéing Onions: Cooking the onions until translucent or lightly golden before removing them and then returning them later allows them to soften and release their sweetness, forming another important flavor layer. This also prevents them from getting overly mushy during the long simmer.
Toasting Spices: Briefly cooking the ground spices (coriander, turmeric, cumin, cinnamon) in the hot pan for about a minute after browning the meat helps to “bloom” their flavors. This intensifies their aroma and taste, making them more potent and fragrant in the final dish. Be careful not to burn them, as this can make them bitter.
Simmering for Tenderness: While lean beef won’t become as fall-apart tender as fattier cuts, slow simmering for the recommended time (30 minutes before cauliflower, 30 minutes after) is essential. This allows the flavors to deepen and the beef to become pleasantly tender. If you find the beef still a bit firm for your liking, you can extend the simmering time slightly, adding more water if necessary.
Achieving Perfect Consistency: The addition of cauliflower helps to thicken the stew naturally as it breaks down slightly. If you prefer a thicker stew, you can mash a small portion of the beans or cauliflower against the side of the pot. The single tablespoon of flour also plays a role in achieving a luscious consistency.
Finishing Touches: The fresh parsley added at the end not only brightens the flavor but also adds a beautiful green color. The fresh lemon juice is non-negotiable – it provides a crucial acidic lift that balances the richness of the stew, enhancing all the other flavors. Always taste and adjust seasoning (salt, pepper, lemon juice) just before serving.

Serving Your Persian Stew: Perfect Pairings

A traditional Khoresh is often the centerpiece of a meal, and this Beef and Bean Khoresh is no different. While it’s satisfying enough on its own, it truly shines when paired with complementary sides that enhance its flavors and offer textural contrast.

Turmeric Rice: As mentioned, Simple Turmeric Rice with Peas is an ideal accompaniment. The subtle earthiness of turmeric and the sweetness of peas in the rice perfectly complement the robust flavors of the stew. You can also opt for classic plain basmati rice, allowing the Khoresh to be the sole star.
Naan Bread: Warm, soft naan bread is perfect for scooping up every last drop of the flavorful stew, making it a delicious and practical addition to the meal. Other flatbreads like lavash or pita would also work wonderfully.
Yogurt or Mast-o-Khiar: A side of plain yogurt or a refreshing cucumber-yogurt dip (Mast-o-Khiar), perhaps with a sprinkle of dried mint, provides a cooling contrast to the warm spices of the stew.
Fresh Herbs and Salad: A plate of fresh herbs (sabzi khordan) like mint, basil, and tarragon, alongside radishes and green onions, is a common Persian accompaniment, offering a burst of freshness. A simple green salad with a light vinaigrette would also be excellent.
Pickles (Torshi): Persian pickles, known as Torshi, can add a tangy, acidic element that cuts through the richness of the stew, offering another layer of flavor and texture.

Health Benefits of This Hearty Khoresh

This Beef and Bean Khoresh isn’t just a treat for your taste buds; it’s also a powerhouse of nutrition, making it an excellent choice for a healthy and satisfying meal:

Lean Protein: Using top round steak ensures a high-quality source of lean protein, essential for muscle repair, growth, and overall bodily functions, without excess saturated fat.
Fiber-Rich Beans: Kidney beans are packed with dietary fiber, which aids digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, supporting weight management. They also provide additional plant-based protein.
Nutrient-Dense Cauliflower: Cauliflower is a fantastic source of vitamins C and K, folate, and other essential nutrients. It’s also low in calories and carbohydrates, making this stew more nutrient-dense.
Powerful Spices: Turmeric, cumin, and coriander are not just flavor enhancers; they are potent sources of antioxidants and have anti-inflammatory properties that can contribute to overall health and well-being. Cinnamon also has antioxidant benefits and may help regulate blood sugar.
Fresh Herbs: Parsley adds a burst of vitamins (especially K and C) and antioxidants, further boosting the nutritional profile of the dish.
Wholesome Ingredients: By focusing on fresh, whole ingredients and minimal processing, this Khoresh offers a clean eating experience, free from artificial additives and excessive unhealthy fats.

Variations and Customizations for Your Persian Stew

One of the joys of cooking is the ability to adapt recipes to suit your preferences and what you have on hand. This Beef and Bean Khoresh is quite forgiving and open to delicious variations:

Different Meats: While lean beef is featured here, you could easily substitute it with lamb for a more traditional Persian flavor, or even chicken (though cooking times would need to be adjusted). For a vegetarian option, hearty mushrooms or more beans could be used.
Add Dried Limes (Limoo Amani): For a more authentic Persian tang, consider adding a few dried Persian limes (limoo amani) to the stew as it simmers. Pierce them a few times before adding to release their tart, complex flavor.
Incorporate Saffron: A pinch of bloomed saffron (saffron threads steeped in a tiny bit of hot water) can be added towards the end of cooking for a luxurious aroma, color, and flavor, typical of high-end Persian dishes.
Other Vegetables: Feel free to experiment with other vegetables. Diced carrots, potatoes, or bell peppers could be added alongside the cauliflower. For a Ghormeh Sabzi-like twist, you could sauté a generous amount of fresh herbs (parsley, cilantro, fenugreek, chives) and add them to the stew.
Different Beans: While kidney beans work beautifully, other beans like cannellini or pinto beans would also be delicious.
Heat Level: If you enjoy a bit of heat, a pinch of red pepper flakes or a touch of cayenne pepper can be added to the spice mix.

Conclusion: Embrace the Flavors of Persia

This Beef and Bean Khoresh recipe serves as a wonderful introduction to the vibrant and soulful world of Persian cuisine. It’s a dish that beautifully balances robust flavors with a healthful profile, making it a perfect weeknight meal or a comforting Sunday dinner. The combination of aromatic spices, tender lean beef, and wholesome beans and cauliflower creates a stew that is both deeply satisfying and refreshingly light. We hope this recipe encourages you to embark on your own culinary journey, exploring the rich tapestry of global flavors, one delicious Khoresh at a time. Enjoy the process of bringing a touch of Persia to your kitchen, and savor every spoonful of this lovingly prepared stew.

~✿♥✿~